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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, 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 Iron +245.2%
Contains more Calcium +31.7%
Contains more Zinc +32.8%
Contains more Phosphorus +19.7%
Contains more Potassium +52.6%
Contains more Magnesium +159.1%
Contains more Copper +159.5%
Contains less Sodium -78.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +245.2%
Contains more Calcium +31.7%
Contains more Zinc +32.8%
Contains more Phosphorus +19.7%
Contains more Potassium +52.6%
Contains more Magnesium +159.1%
Contains more Copper +159.5%
Contains less Sodium -78.8%

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 Vitamin K +615.7%
Contains more Folate +38.3%
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +25.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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 Vitamin K +615.7%
Contains more Folate +38.3%
Contains more Vitamin C +13.9%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +25.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
19%
Rapini
12%
Okra
Carbohydrates
3%
Rapini
7%
Okra
Fats
2%
Rapini
1%
Okra

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini Okra
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Rapini
Rapini contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rapini Okra Opinion
Calories 22 33 Okra
Protein 3.17 1.93 Rapini
Fats 0.49 0.19 Rapini
Vitamin C 20.2 23 Okra
Carbs 2.85 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.62 Rapini
Calcium 108 82 Rapini
Potassium 196 299 Okra
Magnesium 22 57 Okra
Sugars 0.38 1.48 Rapini
Fiber 2.7 3.2 Okra
Copper 0.042 0.109 Okra
Zinc 0.77 0.58 Rapini
Starch 0.34 Okra
Phosphorus 73 61 Rapini
Sodium 33 7 Okra
Vitamin A 2622 716 Rapini
Vitamin E 1.62 0.27 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.2 Okra
Vitamin B2 0.129 0.06 Rapini
Vitamin B3 1.221 1 Rapini
Vitamin B5 0.322 0.245 Rapini
Vitamin B6 0.171 0.215 Okra
Vitamin B12 0 0
Vitamin K 224 31.3 Rapini
Folate 83 60 Rapini
Trans Fat 0 0
Saturated Fat 0.05 0.026 Okra
Monounsaturated Fat 0.026 0.017 Rapini
Polyunsaturated fat 0.13 0.027 Rapini
Tryptophan 0.043 0.017 Rapini
Threonine 0.106 0.065 Rapini
Isoleucine 0.104 0.069 Rapini
Leucine 0.17 0.105 Rapini
Lysine 0.198 0.081 Rapini
Methionine 0.048 0.021 Rapini
Phenylalanine 0.128 0.065 Rapini
Valine 0.153 0.091 Rapini
Histidine 0.066 0.031 Rapini
Fructose 0.17 0.57 Okra

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 of 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.