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  6. Okra vs. Kohlrabi

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 A, vitamin B1, folate, magnesium, calcium, and zinc; however, kohlrabi is richer in vitamin C.
  • Daily need coverage for vitamin C for 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
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
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +1700%
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 EVitamin E +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Kohlrabi DV% diff.
Vitamin C 23mg 62mg 43%
Manganese 0.788mg 0.139mg 28%
Vitamin K 31.3µg 0.1µg 26%
Vitamin B1 0.2mg 0.05mg 13%
Folate 60µg 16µg 11%
Magnesium 57mg 19mg 9%
Calcium 82mg 24mg 6%
Zinc 0.58mg 0.03mg 5%
Vitamin B6 0.215mg 0.15mg 5%
Vitamin A 36µg 2µg 4%
Vitamin B3 1mg 0.4mg 4%
Iron 0.62mg 0.4mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Potassium 299mg 350mg 2%
Fiber 3.2g 3.6g 2%
Copper 0.109mg 0.129mg 2%
Phosphorus 61mg 46mg 2%
Vitamin B5 0.245mg 0.165mg 2%
Sodium 7mg 20mg 1%
Vitamin E 0.27mg 0.48mg 1%
Fructose 0.57g 1%
Calories 33kcal 27kcal 0%
Protein 1.93g 1.7g 0%
Protein per 100 calories 5.8g 6.3g N/A
Calories per 10 g protein 171kcal 159kcal N/A
Weight per 100 calories 303g 370g N/A
Fats 0.19g 0.1g 0%
Net carbs 4.25g 2.6g N/A
Carbs 7.45g 6.2g 0%
Sugar 1.48g 2.6g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.026g 0.013g 0%
Monounsaturated fat 0.017g 0.007g 0%
Polyunsaturated fat 0.027g 0.048g 0%
Tryptophan 0.017mg 0.01mg 0%
Threonine 0.065mg 0.049mg 0%
Isoleucine 0.069mg 0.078mg 0%
Leucine 0.105mg 0.067mg 0%
Lysine 0.081mg 0.056mg 0%
Methionine 0.021mg 0.013mg 0%
Phenylalanine 0.065mg 0.039mg 0%
Valine 0.091mg 0.05mg 0%
Histidine 0.031mg 0.019mg 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% 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
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%

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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. 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.