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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Calcium +90.7%
Contains more Iron +40.9%
Contains more Magnesium +185%
Contains more Phosphorus +15.1%
Contains less Sodium -41.7%
Contains more Zinc +141.7%
Contains more Copper +240.6%
Equal in Potassium - 305
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Calcium +90.7%
Contains more Iron +40.9%
Contains more Magnesium +185%
Contains more Phosphorus +15.1%
Contains less Sodium -41.7%
Contains more Zinc +141.7%
Contains more Copper +240.6%
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 Folate +185.7%
Contains more Vitamin K +10333.3%
Contains more Vitamin E +11.1%
Equal in Vitamin C - 25
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 Folate +185.7%
Contains more Vitamin K +10333.3%
Contains more Vitamin E +11.1%
Equal in Vitamin C - 25

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

All nutrients comparison - raw data values

Nutrient Okra Rutabagas Opinion
Net carbs 4.25g 6.32g Rutabagas
Protein 1.93g 1.08g Okra
Fats 0.19g 0.16g Okra
Carbs 7.45g 8.62g Rutabagas
Calories 33kcal 37kcal Rutabagas
Starch 0.34g 0.4g Rutabagas
Fructose 0.57g 1.61g Rutabagas
Sugar 1.48g 4.46g Okra
Fiber 3.2g 2.3g Okra
Calcium 82mg 43mg Okra
Iron 0.62mg 0.44mg Okra
Magnesium 57mg 20mg Okra
Phosphorus 61mg 53mg Okra
Potassium 299mg 305mg Rutabagas
Sodium 7mg 12mg Okra
Zinc 0.58mg 0.24mg Okra
Copper 0.109mg 0.032mg Okra
Vitamin A 716IU 2IU Okra
Vitamin E 0.27mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 25mg Rutabagas
Vitamin B1 0.2mg 0.09mg Okra
Vitamin B2 0.06mg 0.04mg Okra
Vitamin B3 1mg 0.7mg Okra
Vitamin B5 0.245mg 0.16mg Okra
Vitamin B6 0.215mg 0.1mg Okra
Folate 60µg 21µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 0.3µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.027g Okra
Monounsaturated Fat 0.017g 0.025g Rutabagas
Polyunsaturated fat 0.027g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Rutabagas
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
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

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)

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.