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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 A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 75% 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
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%
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%
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%
Contains more CalciumCalcium +28%
Contains more IronIron +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
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%
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%
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 CholineCholine +92.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~66µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +28.7%
Contains more CarbsCarbs +241.7%
~equal in Fats ~0.2g
~equal in Water ~95.32g
~equal in Other ~0.8g

Fat Type Comparison

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

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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. 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.