Okra vs. Kohlrabi — In-Depth Nutrition Comparison
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How are Okra and Kohlrabi different?
- Okra is higher in Manganese, Vitamin K, Vitamin B1, Folate, Magnesium, Calcium, and Zinc, however, Kohlrabi is richer in Vitamin C.
- Daily need coverage for Vitamin C from Kohlrabi is 43% higher.
- Okra contains 313 times more Vitamin K than Kohlrabi. While Okra contains 31.3µg of Vitamin K, Kohlrabi contains only 0.1µg.
Okra, raw and Kohlrabi, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +241.7% |
| Contains more IronIron | +55% |
| Contains more ZincZinc | +1833.3% |
| Contains more PhosphorusPhosphorus | +32.6% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +466.9% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more CopperCopper | +18.3% |
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.
| Contains more Vitamin AVitamin A | +1888.9% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +48.5% |
| Contains more Vitamin B6Vitamin B6 | +43.3% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +275% |
| Contains more Vitamin CVitamin C | +169.6% |
| Contains more Vitamin E Vitamin E | +77.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.5% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +20.2% |
| Contains more OtherOther | +17.6% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +142.9% |
| Contains less Sat. FatSaturated Fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +77.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 33kcal | 27kcal |
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| Protein | 1.93g | 1.7g |
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| Fats | 0.19g | 0.1g |
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| Vitamin C | 23mg | 62mg |
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| Net carbs | 4.25g | 2.6g |
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| Carbs | 7.45g | 6.2g |
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| Magnesium | 57mg | 19mg |
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| Calcium | 82mg | 24mg |
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| Potassium | 299mg | 350mg |
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| Iron | 0.62mg | 0.4mg |
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| Sugar | 1.48g | 2.6g |
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| Fiber | 3.2g | 3.6g |
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| Copper | 0.109mg | 0.129mg |
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| Zinc | 0.58mg | 0.03mg |
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| Starch | 0.34g |
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| Phosphorus | 61mg | 46mg |
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| Sodium | 7mg | 20mg |
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| Vitamin A | 716IU | 36IU |
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| Vitamin A RAE | 36µg | 2µg |
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| Vitamin E | 0.27mg | 0.48mg |
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| Manganese | 0.788mg | 0.139mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.2mg | 0.05mg |
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| Vitamin B2 | 0.06mg | 0.02mg |
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| Vitamin B3 | 1mg | 0.4mg |
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| Vitamin B5 | 0.245mg | 0.165mg |
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| Vitamin B6 | 0.215mg | 0.15mg |
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| Vitamin K | 31.3µg | 0.1µg |
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| Folate | 60µg | 16µg |
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| Choline | 12.3mg | 12.3mg | |
| Saturated Fat | 0.026g | 0.013g |
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| Monounsaturated Fat | 0.017g | 0.007g |
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| Polyunsaturated fat | 0.027g | 0.048g |
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| Tryptophan | 0.017mg | 0.01mg |
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| Threonine | 0.065mg | 0.049mg |
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| Isoleucine | 0.069mg | 0.078mg |
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| Leucine | 0.105mg | 0.067mg |
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| Lysine | 0.081mg | 0.056mg |
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| Methionine | 0.021mg | 0.013mg |
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| Phenylalanine | 0.065mg | 0.039mg |
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| Valine | 0.091mg | 0.05mg |
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| Histidine | 0.031mg | 0.019mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
24%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)