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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
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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
Okra
6
:
Contains more Calcium +241.7%
Contains more Iron +55%
Contains more Magnesium +200%
Contains more Phosphorus +32.6%
Contains less Sodium -65%
Contains more Zinc +1833.3%
Contains more Potassium +17.1%
Contains more Copper +18.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Calcium +241.7%
Contains more Iron +55%
Contains more Magnesium +200%
Contains more Phosphorus +32.6%
Contains less Sodium -65%
Contains more Zinc +1833.3%
Contains more Potassium +17.1%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
8
:
Contains more Vitamin A +1888.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +43.3%
Contains more Folate +275%
Contains more Vitamin K +31200%
Contains more Vitamin E +77.8%
Contains more Vitamin C +169.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +1888.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +48.5%
Contains more Vitamin B6 +43.3%
Contains more Folate +275%
Contains more Vitamin K +31200%
Contains more Vitamin E +77.8%
Contains more Vitamin C +169.6%

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 Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Kohlrabi Opinion
Net carbs 4.25g 2.6g Okra
Protein 1.93g 1.7g Okra
Fats 0.19g 0.1g Okra
Carbs 7.45g 6.2g Okra
Calories 33kcal 27kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 2.6g Okra
Fiber 3.2g 3.6g Kohlrabi
Calcium 82mg 24mg Okra
Iron 0.62mg 0.4mg Okra
Magnesium 57mg 19mg Okra
Phosphorus 61mg 46mg Okra
Potassium 299mg 350mg Kohlrabi
Sodium 7mg 20mg Okra
Zinc 0.58mg 0.03mg Okra
Copper 0.109mg 0.129mg Kohlrabi
Vitamin A 716IU 36IU Okra
Vitamin E 0.27mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 62mg Kohlrabi
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
Folate 60µg 16µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 0.1µg Okra
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.013g Kohlrabi
Monounsaturated Fat 0.017g 0.007g Okra
Polyunsaturated fat 0.027g 0.048g Kohlrabi

Which food is preferable for your diet?

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

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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
25
Kohlrabi
Mineral Summary Score
24
Okra
17
Kohlrabi

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
10%
Kohlrabi
Carbohydrates
7%
Okra
6%
Kohlrabi
Fats
1%
Okra
0%
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 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)
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.

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. 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.