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Okra vs Rutabagas - In-Depth Nutrition Comparison

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Summary of differences between Okra and Rutabagas

  • Rutabagas have less Manganese, Vitamin K, Folate, Vitamin B1, Vitamin B6, Magnesium, and Copper than Okra.
  • Okra covers your daily need of Manganese 29% more than Rutabagas.
  • Okra has 104 times more Vitamin K than Rutabagas. While Okra has 31.3µg of Vitamin K, Rutabagas have only 0.3µg.
  • Okra has less Sugar.

These are the specific foods used in this comparison Okra, raw and Rutabagas, raw.

Infographic

Okra vs Rutabagas 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
7
:
Contains more Iron +40.9%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains more Copper +240.6%
Contains more Zinc +141.7%
Contains more Phosphorus +15.1%
Contains less Sodium -41.7%
Equal in Potassium - 305
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Iron +40.9%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains more Copper +240.6%
Contains more Zinc +141.7%
Contains more Phosphorus +15.1%
Contains less Sodium -41.7%
Equal in Potassium - 305

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 +35700%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B6 +115%
Contains more Vitamin K +10333.3%
Contains more Folate +185.7%
Contains more Vitamin E +11.1%
Equal in Vitamin C - 25
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin A +35700%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B6 +115%
Contains more Vitamin K +10333.3%
Contains more Folate +185.7%
Contains more Vitamin E +11.1%
Equal in Vitamin C - 25

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
15
Rutabagas
Mineral Summary Score
24
Okra
14
Rutabagas

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
6%
Rutabagas
Carbohydrates
7%
Okra
9%
Rutabagas
Fats
1%
Okra
1%
Rutabagas

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.5)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Okra Rutabagas Opinion
Calories 33 37 Rutabagas
Protein 1.93 1.08 Okra
Fats 0.19 0.16 Okra
Vitamin C 23 25 Rutabagas
Net carbs 4.25 6.320000171661377 Rutabagas
Carbs 7.45 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.44 Okra
Calcium 82 43 Okra
Potassium 299 305 Rutabagas
Magnesium 57 20 Okra
Sugar 1.48 4.46 Okra
Fiber 3.2 2.3 Okra
Copper 0.109 0.032 Okra
Zinc 0.58 0.24 Okra
Starch 0.34 0.4 Rutabagas
Phosphorus 61 53 Okra
Sodium 7 12 Okra
Vitamin A 716 2 Okra
Vitamin E 0.27 0.3 Rutabagas
Vitamin D 0 0
Vitamin B1 0.2 0.09 Okra
Vitamin B2 0.06 0.04 Okra
Vitamin B3 1 0.7 Okra
Vitamin B5 0.245 0.16 Okra
Vitamin B6 0.215 0.1 Okra
Vitamin B12 0 0
Vitamin K 31.3 0.3 Okra
Folate 60 21 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.027 Okra
Monounsaturated Fat 0.017 0.025 Rutabagas
Polyunsaturated fat 0.027 0.088 Rutabagas
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 Okra
Fructose 0.57 1.61 Rutabagas

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.