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  6. Okra vs. Chinese cabbage

Okra vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Okra and Chinese cabbage

  • Okra is richer in Manganese, Vitamin B1, Copper, Magnesium, and Fiber, yet Chinese cabbage is richer in Vitamin C, Vitamin A RAE, and Vitamin K.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Okra contains 5 times more Copper than Chinese cabbage. Okra contains 0.109mg of Copper, while Chinese cabbage contains 0.021mg.

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

Infographic

Okra vs Chinese cabbage 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.
Okra
Okra
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Magnesium +200%
Contains more Phosphorus +64.9%
Contains more Potassium +18.7%
Contains less Sodium -89.2%
Contains more Zinc +205.3%
Contains more Copper +419%
Contains more Manganese +395.6%
Contains more Selenium +40%
Contains more Calcium +28%
Contains more Iron +29%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +200%
Contains more Phosphorus +64.9%
Contains more Potassium +18.7%
Contains less Sodium -89.2%
Contains more Zinc +205.3%
Contains more Copper +419%
Contains more Manganese +395.6%
Contains more Selenium +40%
Contains more Calcium +28%
Contains more Iron +29%

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.
Okra
Okra
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +200%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +10.8%
Contains more Vitamin A +524%
Contains more Vitamin C +95.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Equal in Vitamin B6 - 0.194
Equal in Folate - 66
Okra
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%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +200%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +178.4%
Contains more Vitamin B6 +10.8%
Contains more Vitamin A +524%
Contains more Vitamin C +95.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Equal in Vitamin B6 - 0.194
Equal in Folate - 66

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +13.3%
Contains more Polyunsaturated fat +255.6%
Equal in Saturated Fat - 0.027
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +13.3%
Contains more Polyunsaturated fat +255.6%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Chinese cabbage Opinion
Net carbs 4.25g 1.18g Okra
Protein 1.93g 1.5g Okra
Fats 0.19g 0.2g Chinese cabbage
Carbs 7.45g 2.18g Okra
Calories 33kcal 13kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 1.18g Chinese cabbage
Fiber 3.2g 1g Okra
Calcium 82mg 105mg Chinese cabbage
Iron 0.62mg 0.8mg Chinese cabbage
Magnesium 57mg 19mg Okra
Phosphorus 61mg 37mg Okra
Potassium 299mg 252mg Okra
Sodium 7mg 65mg Okra
Zinc 0.58mg 0.19mg Okra
Copper 0.109mg 0.021mg Okra
Manganese 0.788mg 0.159mg Okra
Selenium 0.7µg 0.5µg Okra
Vitamin A 716IU 4468IU Chinese cabbage
Vitamin A RAE 36µg 223µg Chinese cabbage
Vitamin E 0.27mg 0.09mg Okra
Vitamin C 23mg 45mg Chinese cabbage
Vitamin B1 0.2mg 0.04mg Okra
Vitamin B2 0.06mg 0.07mg Chinese cabbage
Vitamin B3 1mg 0.5mg Okra
Vitamin B5 0.245mg 0.088mg Okra
Vitamin B6 0.215mg 0.194mg Okra
Folate 60µg 66µg Chinese cabbage
Vitamin K 31.3µg 45.5µg Chinese cabbage
Tryptophan 0.017mg 0.015mg Okra
Threonine 0.065mg 0.049mg Okra
Isoleucine 0.069mg 0.085mg Chinese cabbage
Leucine 0.105mg 0.088mg Okra
Lysine 0.081mg 0.089mg Chinese cabbage
Methionine 0.021mg 0.009mg Okra
Phenylalanine 0.065mg 0.044mg Okra
Valine 0.091mg 0.066mg Okra
Histidine 0.031mg 0.026mg Okra
Saturated Fat 0.026g 0.027g Okra
Monounsaturated Fat 0.017g 0.015g Okra
Polyunsaturated fat 0.027g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chinese cabbage
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
33%
Okra
56%
Chinese cabbage
Minerals Daily Need Coverage Score
30%
Okra
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.001g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.