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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, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +18.7%
Contains more Magnesium +200%
Contains more Copper +419%
Contains more Zinc +205.3%
Contains more Phosphorus +64.9%
Contains less Sodium -89.2%
Contains more Iron +29%
Contains more Calcium +28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Potassium +18.7%
Contains more Magnesium +200%
Contains more Copper +419%
Contains more Zinc +205.3%
Contains more Phosphorus +64.9%
Contains less Sodium -89.2%
Contains more Iron +29%
Contains more Calcium +28%

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 C +95.7%
Contains more Vitamin A +524%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Equal in Vitamin B6 - 0.194
Equal in Folate - 66
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 C +95.7%
Contains more Vitamin A +524%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +45.4%
Equal in Vitamin B6 - 0.194
Equal in Folate - 66

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Okra Chinese cabbage Opinion
Calories 33 13 Okra
Protein 1.93 1.5 Okra
Fats 0.19 0.2 Chinese cabbage
Vitamin C 23 45 Chinese cabbage
Net carbs 4.25 1.1799999475479126 Okra
Carbs 7.45 2.18 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.8 Chinese cabbage
Calcium 82 105 Chinese cabbage
Potassium 299 252 Okra
Magnesium 57 19 Okra
Sugar 1.48 1.18 Chinese cabbage
Fiber 3.2 1 Okra
Copper 0.109 0.021 Okra
Zinc 0.58 0.19 Okra
Starch 0.34 Okra
Phosphorus 61 37 Okra
Sodium 7 65 Okra
Vitamin A 716 4468 Chinese cabbage
Vitamin E 0.27 0.09 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.04 Okra
Vitamin B2 0.06 0.07 Chinese cabbage
Vitamin B3 1 0.5 Okra
Vitamin B5 0.245 0.088 Okra
Vitamin B6 0.215 0.194 Okra
Vitamin B12 0 0
Vitamin K 31.3 45.5 Chinese cabbage
Folate 60 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.026 0.027 Okra
Monounsaturated Fat 0.017 0.015 Okra
Polyunsaturated fat 0.027 0.096 Chinese cabbage
Tryptophan 0.017 0.015 Okra
Threonine 0.065 0.049 Okra
Isoleucine 0.069 0.085 Chinese cabbage
Leucine 0.105 0.088 Okra
Lysine 0.081 0.089 Chinese cabbage
Methionine 0.021 0.009 Okra
Phenylalanine 0.065 0.044 Okra
Valine 0.091 0.066 Okra
Histidine 0.031 0.026 Okra
Fructose 0.57 Okra

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.