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Rapini vs Okra - In-Depth Nutrition Comparison

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The main differences between Rapini and Okra

  • Rapini is richer in Vitamin K, Iron, Vitamin A RAE, Vitamin E , Folate, and Vitamin B2, yet Okra is richer in Manganese, Magnesium, and Copper.
  • Daily need coverage for Vitamin K from Rapini is 161% higher.
  • Rapini contains 6 times more Vitamin E than Okra. Rapini contains 1.62mg of Vitamin E , while Okra contains 0.27mg.

Food types used in this article are Broccoli raab, raw and Okra, raw.

Infographic

Rapini vs Okra infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
4
:
4
Okra
Contains more Calcium +31.7%
Contains more Iron +245.2%
Contains more Phosphorus +19.7%
Contains more Zinc +32.8%
Contains more Magnesium +159.1%
Contains more Potassium +52.6%
Contains less Sodium -78.8%
Contains more Copper +159.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +31.7%
Contains more Iron +245.2%
Contains more Phosphorus +19.7%
Contains more Zinc +32.8%
Contains more Magnesium +159.1%
Contains more Potassium +52.6%
Contains less Sodium -78.8%
Contains more Copper +159.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
7
:
3
Okra
Contains more Vitamin A +266.2%
Contains more Vitamin E +500%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +31.4%
Contains more Folate +38.3%
Contains more Vitamin K +615.7%
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +25.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +266.2%
Contains more Vitamin E +500%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B5 +31.4%
Contains more Folate +38.3%
Contains more Vitamin K +615.7%
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +25.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Okra
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Okra Opinion
Net carbs 0.15g 4.25g Okra
Protein 3.17g 1.93g Rapini
Fats 0.49g 0.19g Rapini
Carbs 2.85g 7.45g Okra
Calories 22kcal 33kcal Okra
Starch g 0.34g Okra
Fructose 0.17g 0.57g Okra
Sugar 0.38g 1.48g Rapini
Fiber 2.7g 3.2g Okra
Calcium 108mg 82mg Rapini
Iron 2.14mg 0.62mg Rapini
Magnesium 22mg 57mg Okra
Phosphorus 73mg 61mg Rapini
Potassium 196mg 299mg Okra
Sodium 33mg 7mg Okra
Zinc 0.77mg 0.58mg Rapini
Copper 0.042mg 0.109mg Okra
Vitamin A 2622IU 716IU Rapini
Vitamin E 1.62mg 0.27mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 23mg Okra
Vitamin B1 0.162mg 0.2mg Okra
Vitamin B2 0.129mg 0.06mg Rapini
Vitamin B3 1.221mg 1mg Rapini
Vitamin B5 0.322mg 0.245mg Rapini
Vitamin B6 0.171mg 0.215mg Okra
Folate 83µg 60µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg 31.3µg Rapini
Tryptophan 0.043mg 0.017mg Rapini
Threonine 0.106mg 0.065mg Rapini
Isoleucine 0.104mg 0.069mg Rapini
Leucine 0.17mg 0.105mg Rapini
Lysine 0.198mg 0.081mg Rapini
Methionine 0.048mg 0.021mg Rapini
Phenylalanine 0.128mg 0.065mg Rapini
Valine 0.153mg 0.091mg Rapini
Histidine 0.066mg 0.031mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.026g Okra
Monounsaturated Fat 0.026g 0.017g Rapini
Polyunsaturated fat 0.13g 0.027g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
33
Okra
Mineral Summary Score
27
Rapini
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
12%
Okra
Carbohydrates
3%
Rapini
7%
Okra
Fats
2%
Rapini
1%
Okra

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 32)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.