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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

Okra vs Kohlrabi 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
7
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% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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%
~equal in Selenium ~0.7µg

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
8
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% 43% 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 207% 2.2% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
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
Okra
1
37% 24% 39%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
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.
Okra Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Kohlrabi Opinion
Calories 33kcal 27kcal Okra
Protein 1.93g 1.7g Okra
Fats 0.19g 0.1g Okra
Vitamin C 23mg 62mg Kohlrabi
Net carbs 4.25g 2.6g Okra
Carbs 7.45g 6.2g Okra
Magnesium 57mg 19mg Okra
Calcium 82mg 24mg Okra
Potassium 299mg 350mg Kohlrabi
Iron 0.62mg 0.4mg Okra
Sugar 1.48g 2.6g Okra
Fiber 3.2g 3.6g Kohlrabi
Copper 0.109mg 0.129mg Kohlrabi
Zinc 0.58mg 0.03mg Okra
Starch 0.34g Okra
Phosphorus 61mg 46mg Okra
Sodium 7mg 20mg Okra
Vitamin A 716IU 36IU Okra
Vitamin A RAE 36µg 2µg Okra
Vitamin E 0.27mg 0.48mg Kohlrabi
Manganese 0.788mg 0.139mg Okra
Selenium 0.7µg 0.7µg
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.02mg Okra
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.165mg Okra
Vitamin B6 0.215mg 0.15mg Okra
Vitamin K 31.3µg 0.1µg Okra
Folate 60µg 16µg Okra
Choline 12.3mg 12.3mg
Saturated Fat 0.026g 0.013g Kohlrabi
Monounsaturated Fat 0.017g 0.007g Okra
Polyunsaturated fat 0.027g 0.048g Kohlrabi
Tryptophan 0.017mg 0.01mg Okra
Threonine 0.065mg 0.049mg Okra
Isoleucine 0.069mg 0.078mg Kohlrabi
Leucine 0.105mg 0.067mg Okra
Lysine 0.081mg 0.056mg Okra
Methionine 0.021mg 0.013mg Okra
Phenylalanine 0.065mg 0.039mg Okra
Valine 0.091mg 0.05mg Okra
Histidine 0.031mg 0.019mg Okra
Fructose 0.57g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Okra
24%
Kohlrabi
Minerals Daily Need Coverage Score
30%
Okra
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 13mg)
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 Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 20)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.