Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Okra vs Chinese cabbage - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +28%
Contains more Iron +29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Chinese cabbage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals 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 g Okra
Fructose 0.57g g 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
Vitamin A 716IU 4468IU Chinese cabbage
Vitamin E 0.27mg 0.09mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
56
Chinese cabbage
Mineral Summary Score
24
Okra
17
Chinese cabbage

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 food.
Protein
12%
Okra
9%
Chinese cabbage
Carbohydrates
7%
Okra
2%
Chinese cabbage
Fats
1%
Okra
1%
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 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 minerals?
?
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.
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

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 to the foods 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.