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  6. Okra vs. Coleslaw

Okra vs. Coleslaw — In-Depth Nutrition Comparison

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A recap on differences between Okra and Coleslaw

  • Okra is higher in Manganese, Vitamin B1, Magnesium, Copper, Vitamin C, Vitamin B6, and Phosphorus, yet Coleslaw is higher in Vitamin K.
  • Coleslaw covers your daily Vitamin K needs 33% more than Okra.
  • Okra contains 8 times more Manganese than Coleslaw. While Okra contains 0.788mg of Manganese, Coleslaw contains only 0.102mg.
  • The amount of Sodium in Okra is lower.

Food varieties used in this article are Okra, raw and Fast foods, coleslaw.

Infographic

Okra vs Coleslaw 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
10
:
0
Coleslaw
Coleslaw
Contains more Calcium +173.3%
Contains more Iron +181.8%
Contains more Magnesium +612.5%
Contains more Phosphorus +205%
Contains more Potassium +131.8%
Contains less Sodium -96.6%
Contains more Zinc +314.3%
Contains more Copper +626.7%
Contains more Manganese +672.5%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Coleslaw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 9% 6% 9% 12% 27% 4% 5% 14% 0%
Contains more Calcium +173.3%
Contains more Iron +181.8%
Contains more Magnesium +612.5%
Contains more Phosphorus +205%
Contains more Potassium +131.8%
Contains less Sodium -96.6%
Contains more Zinc +314.3%
Contains more Copper +626.7%
Contains more Manganese +672.5%

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
8
:
4
Coleslaw
Coleslaw
Contains more Vitamin A +653.7%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +669.2%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +385.4%
Contains more Vitamin B6 +92%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +126.5%
Equal in Vitamin B5 - 0.246
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%
Coleslaw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 0% 49% 7% 5% 4% 15% 26% 0% 2% 178%
Contains more Vitamin A +653.7%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +669.2%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +385.4%
Contains more Vitamin B6 +92%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +126.5%
Equal in Vitamin B5 - 0.246

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Coleslaw
Coleslaw
Contains more Protein +103.2%
Contains more Water +22%
Contains more Fats +5115.8%
Contains more Carbs +99.9%
Equal in Other - 0.83
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Coleslaw
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more Protein +103.2%
Contains more Water +22%
Contains more Fats +5115.8%
Contains more Carbs +99.9%
Equal in Other - 0.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Coleslaw
Coleslaw
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +15611.8%
Contains more Polyunsaturated fat +19707.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Coleslaw
17% 28% 56%
Saturated Fat: 1.599 g
Monounsaturated Fat: 2.671 g
Polyunsaturated fat: 5.348 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +15611.8%
Contains more Polyunsaturated fat +19707.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
:
4
Coleslaw
Coleslaw
Contains more Starch +∞%
Contains more Sucrose +1393.3%
Contains more Glucose +428.1%
Contains more Fructose +152.6%
Contains more Galactose +∞%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Coleslaw
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more Starch +∞%
Contains more Sucrose +1393.3%
Contains more Glucose +428.1%
Contains more Fructose +152.6%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Coleslaw Opinion
Net carbs 4.25g 12.99g Coleslaw
Protein 1.93g 0.95g Okra
Fats 0.19g 9.91g Coleslaw
Carbs 7.45g 14.89g Coleslaw
Calories 33kcal 153kcal Coleslaw
Starch 0.34g Okra
Fructose 0.57g 1.44g Coleslaw
Sugar 1.48g 12.19g Okra
Fiber 3.2g 1.9g Okra
Calcium 82mg 30mg Okra
Iron 0.62mg 0.22mg Okra
Magnesium 57mg 8mg Okra
Phosphorus 61mg 20mg Okra
Potassium 299mg 129mg Okra
Sodium 7mg 203mg Okra
Zinc 0.58mg 0.14mg Okra
Copper 0.109mg 0.015mg Okra
Manganese 0.788mg 0.102mg Okra
Selenium 0.7µg Okra
Vitamin A 716IU 95IU Okra
Vitamin A RAE 36µg 28µg Okra
Vitamin E 0.27mg 0.54mg Coleslaw
Vitamin C 23mg 14.6mg Okra
Vitamin B1 0.2mg 0.026mg Okra
Vitamin B2 0.06mg 0.02mg Okra
Vitamin B3 1mg 0.206mg Okra
Vitamin B5 0.245mg 0.246mg Coleslaw
Vitamin B6 0.215mg 0.112mg Okra
Folate 60µg Okra
Vitamin B12 0µg 0.01µg Coleslaw
Vitamin K 31.3µg 70.9µg Coleslaw
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Cholesterol 0mg 4mg Okra
Trans Fat 0g 0.037g Okra
Saturated Fat 0.026g 1.599g Okra
Omega-3 - DHA 0g 0.001g Coleslaw
Omega-3 - EPA 0g 0.006g Coleslaw
Monounsaturated Fat 0.017g 2.671g Coleslaw
Polyunsaturated fat 0.027g 5.348g Coleslaw
Omega-6 - Eicosadienoic acid 0.002g Coleslaw
Omega-6 - Linoleic acid 4.979g Coleslaw
Omega-6 - Gamma-linoleic acid 0.024g Coleslaw
Omega-3 - ALA 0.279g Coleslaw
Omega-3 - Eicosatrienoic acid 0.001g Coleslaw
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Coleslaw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Coleslaw
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
25%
Coleslaw
Minerals Daily Need Coverage Score
30%
Okra
9%
Coleslaw

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 10.71g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 196mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.573g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 39)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $1)

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.