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  6. Chinese cabbage vs. Okra

Chinese cabbage vs. Okra — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and okra

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet okra is richer in manganese, vitamin B1, copper, magnesium, and fiber.
  • Daily need coverage for vitamin A for Chinese cabbage is 75% higher.
  • Chinese cabbage contains 2 times more vitamin C than okra. Chinese cabbage contains 45mg of vitamin C, while okra contains 23mg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Okra, raw.

Infographic

Chinese cabbage vs Okra infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Okra
Okra
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +28%
Contains more IronIron +29%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +18.7%
Contains more CopperCopper +419%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +64.9%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +395.6%
Contains more SeleniumSelenium +40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Okra
Okra
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin AVitamin A +519.4%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin KVitamin K +45.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +178.4%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more CholineCholine +92.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Okra DV% diff.
Manganese 0.159mg 0.788mg 27%
Vitamin C 45mg 23mg 24%
Vitamin A 223µg 36µg 21%
Vitamin B1 0.04mg 0.2mg 13%
Vitamin K 45.5µg 31.3µg 12%
Copper 0.021mg 0.109mg 10%
Magnesium 19mg 57mg 9%
Fiber 1g 3.2g 9%
Zinc 0.19mg 0.58mg 4%
Vitamin B5 0.088mg 0.245mg 3%
Phosphorus 37mg 61mg 3%
Sodium 65mg 7mg 3%
Vitamin B3 0.5mg 1mg 3%
Folate 66µg 60µg 2%
Carbs 2.18g 7.45g 2%
Calcium 105mg 82mg 2%
Iron 0.8mg 0.62mg 2%
Vitamin B6 0.194mg 0.215mg 2%
Vitamin B2 0.07mg 0.06mg 1%
Choline 6.4mg 12.3mg 1%
Calories 13kcal 33kcal 1%
Protein 1.5g 1.93g 1%
Potassium 252mg 299mg 1%
Fructose 0.57g 1%
Vitamin E 0.09mg 0.27mg 1%
Fats 0.2g 0.19g 0%
Net carbs 1.18g 4.25g N/A
Sugar 1.18g 1.48g N/A
Starch 0.34g 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.015g 0.017g 0%
Polyunsaturated fat 0.096g 0.027g 0%
Tryptophan 0.015mg 0.017mg 0%
Threonine 0.049mg 0.065mg 0%
Isoleucine 0.085mg 0.069mg 0%
Leucine 0.088mg 0.105mg 0%
Lysine 0.089mg 0.081mg 0%
Methionine 0.009mg 0.021mg 0%
Phenylalanine 0.044mg 0.065mg 0%
Valine 0.066mg 0.091mg 0%
Histidine 0.026mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +28.7%
Contains more CarbsCarbs +241.7%
~equal in Fats ~0.19g
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +255.6%
Contains more Mono. FatMonounsaturated fat +13.3%
~equal in Saturated fat ~0.026g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.