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Kohlrabi vs. Okra — In-Depth Nutrition Comparison

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How are Kohlrabi and Okra different?

  • Kohlrabi is higher in Vitamin C, however, Okra is richer in Manganese, Vitamin K, Vitamin B1, Folate, Magnesium, Calcium, and Zinc.
  • Daily need coverage for Vitamin C from Kohlrabi is 43% higher.

Kohlrabi, raw and Okra, raw are the varieties used in this article.

Infographic

Kohlrabi 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Okra
Contains more Potassium +17.1%
Contains more Copper +18.3%
Contains more Calcium +241.7%
Contains more Iron +55%
Contains more Magnesium +200%
Contains more Phosphorus +32.6%
Contains less Sodium -65%
Contains more Zinc +1833.3%
Contains more Manganese +466.9%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Potassium +17.1%
Contains more Copper +18.3%
Contains more Calcium +241.7%
Contains more Iron +55%
Contains more Magnesium +200%
Contains more Phosphorus +32.6%
Contains less Sodium -65%
Contains more Zinc +1833.3%
Contains more Manganese +466.9%
Equal in Selenium - 0.7

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.
:
8
Okra
Contains more Vitamin E +77.8%
Contains more Vitamin C +169.6%
Contains more Vitamin A +1888.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +43.3%
Contains more Folate +275%
Contains more Vitamin K +31200%
Equal in Choline - 12.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Contains more Vitamin E +77.8%
Contains more Vitamin C +169.6%
Contains more Vitamin A +1888.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +43.3%
Contains more Folate +275%
Contains more Vitamin K +31200%
Equal in Choline - 12.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Okra
Contains more Other +17.6%
Contains more Protein +13.5%
Contains more Fats +90%
Contains more Carbs +20.2%
Equal in Water - 89.58
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
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 Other +17.6%
Contains more Protein +13.5%
Contains more Fats +90%
Contains more Carbs +20.2%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Okra
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +77.8%
Contains more Monounsaturated Fat +142.9%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +77.8%
Contains more Monounsaturated Fat +142.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Okra
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Okra Opinion
Net carbs 2.6g 4.25g Okra
Protein 1.7g 1.93g Okra
Fats 0.1g 0.19g Okra
Carbs 6.2g 7.45g Okra
Calories 27kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 2.6g 1.48g Okra
Fiber 3.6g 3.2g Kohlrabi
Calcium 24mg 82mg Okra
Iron 0.4mg 0.62mg Okra
Magnesium 19mg 57mg Okra
Phosphorus 46mg 61mg Okra
Potassium 350mg 299mg Kohlrabi
Sodium 20mg 7mg Okra
Zinc 0.03mg 0.58mg Okra
Copper 0.129mg 0.109mg Kohlrabi
Manganese 0.139mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 36IU 716IU Okra
Vitamin A RAE 2µg 36µg Okra
Vitamin E 0.48mg 0.27mg Kohlrabi
Vitamin C 62mg 23mg Kohlrabi
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.02mg 0.06mg Okra
Vitamin B3 0.4mg 1mg Okra
Vitamin B5 0.165mg 0.245mg Okra
Vitamin B6 0.15mg 0.215mg Okra
Folate 16µg 60µg Okra
Choline 12.3mg 12.3mg
Vitamin K 0.1µg 31.3µg Okra
Tryptophan 0.01mg 0.017mg Okra
Threonine 0.049mg 0.065mg Okra
Isoleucine 0.078mg 0.069mg Kohlrabi
Leucine 0.067mg 0.105mg Okra
Lysine 0.056mg 0.081mg Okra
Methionine 0.013mg 0.021mg Okra
Phenylalanine 0.039mg 0.065mg Okra
Valine 0.05mg 0.091mg Okra
Histidine 0.019mg 0.031mg Okra
Saturated Fat 0.013g 0.026g Kohlrabi
Monounsaturated Fat 0.007g 0.017g Okra
Polyunsaturated fat 0.048g 0.027g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Kohlrabi
31%
Okra
Minerals Daily Need Coverage Score
15%
Kohlrabi
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.