Okra vs. Rapini — In-Depth Nutrition Comparison
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The main differences between okra and rapini
- Okra is richer in manganese, magnesium, and copper, yet rapini is richer in vitamin K, vitamin A, iron, vitamin E, folate, and vitamin B2.
- Daily need coverage for vitamin K for rapini is 161% higher.
- Okra contains 3 times more copper than rapini. Okra contains 0.109mg of copper, while rapini contains 0.042mg.
Food types used in this article are Okra, raw and Broccoli raab, raw.
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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.
| Contains more MagnesiumMagnesium | +159.1% |
| Contains more PotassiumPotassium | +52.6% |
| Contains more CopperCopper | +159.5% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +99.5% |
| Contains more CalciumCalcium | +31.7% |
| Contains more IronIron | +245.2% |
| Contains more ZincZinc | +32.8% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin CVitamin C | +13.9% |
| Contains more Vitamin B1Vitamin B1 | +23.5% |
| Contains more Vitamin B6Vitamin B6 | +25.7% |
| Contains more Vitamin AVitamin A | +263.9% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B3Vitamin B3 | +22.1% |
| Contains more Vitamin B5Vitamin B5 | +31.4% |
| Contains more Vitamin KVitamin K | +615.7% |
| Contains more FolateFolate | +38.3% |
| Contains more CholineCholine | +48.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 224µg | 161% |
| Iron | 0.62mg | 2.14mg | 19% |
| Manganese | 0.788mg | 0.395mg | 17% |
| Vitamin A | 36µg | 131µg | 11% |
| Vitamin E | 0.27mg | 1.62mg | 9% |
| Magnesium | 57mg | 22mg | 8% |
| Copper | 0.109mg | 0.042mg | 7% |
| Folate | 60µg | 83µg | 6% |
| Vitamin B2 | 0.06mg | 0.129mg | 5% |
| Vitamin B1 | 0.2mg | 0.162mg | 3% |
| Vitamin B6 | 0.215mg | 0.171mg | 3% |
| Vitamin C | 23mg | 20.2mg | 3% |
| Calcium | 82mg | 108mg | 3% |
| Potassium | 299mg | 196mg | 3% |
| Vitamin B5 | 0.245mg | 0.322mg | 2% |
| Fiber | 3.2g | 2.7g | 2% |
| Phosphorus | 61mg | 73mg | 2% |
| Zinc | 0.58mg | 0.77mg | 2% |
| Carbs | 7.45g | 2.85g | 2% |
| Protein | 1.93g | 3.17g | 2% |
| Choline | 12.3mg | 18.3mg | 1% |
| Polyunsaturated fat | 0.027g | 0.13g | 1% |
| Calories | 33kcal | 22kcal | 1% |
| Vitamin B3 | 1mg | 1.221mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Fructose | 0.57g | 0.17g | 1% |
| Sodium | 7mg | 33mg | 1% |
| Fats | 0.19g | 0.49g | 0% |
| Net carbs | 4.25g | 0.15g | N/A |
| Sugar | 1.48g | 0.38g | N/A |
| Starch | 0.34g | 0% | |
| Saturated fat | 0.026g | 0.05g | 0% |
| Monounsaturated fat | 0.017g | 0.026g | 0% |
| Tryptophan | 0.017mg | 0.043mg | 0% |
| Threonine | 0.065mg | 0.106mg | 0% |
| Isoleucine | 0.069mg | 0.104mg | 0% |
| Leucine | 0.105mg | 0.17mg | 0% |
| Lysine | 0.081mg | 0.198mg | 0% |
| Methionine | 0.021mg | 0.048mg | 0% |
| Phenylalanine | 0.065mg | 0.128mg | 0% |
| Valine | 0.091mg | 0.153mg | 0% |
| Histidine | 0.031mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +161.4% |
| Contains more ProteinProtein | +64.2% |
| Contains more FatsFats | +157.9% |
| Contains more OtherOther | +10.6% |
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
| Contains more Poly. FatPolyunsaturated fat | +381.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +445.5% |
| Contains more GlucoseGlucose | +220% |
| Contains more FructoseFructose | +235.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
