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Okra vs Turnip - In-Depth Nutrition Comparison

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Important differences between Okra and Turnip

  • Turnip has less Manganese, Vitamin K, Vitamin B1, Folate, Magnesium, Vitamin B6, Fiber and Calcium.
  • Okra's daily need coverage for Manganese is 28% more.
  • Okra has 313 times more Vitamin K than Turnip. Okra has 31.3µg of Vitamin K, while Turnip has 0.1µg.

The food varieties used in the comparison are Okra, raw and Turnips, raw.

Infographic

Okra vs Turnip 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
8
:
0
Turnip
Contains more Iron +106.7%
Contains more Calcium +173.3%
Contains more Potassium +56.5%
Contains more Magnesium +418.2%
Contains more Copper +28.2%
Contains more Zinc +114.8%
Contains more Phosphorus +125.9%
Contains less Sodium -89.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 9% 17% 8% 29% 8% 12% 9%
Contains more Iron +106.7%
Contains more Calcium +173.3%
Contains more Potassium +56.5%
Contains more Magnesium +418.2%
Contains more Copper +28.2%
Contains more Zinc +114.8%
Contains more Phosphorus +125.9%
Contains less Sodium -89.6%

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
10
:
0
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +31200%
Contains more Folate +300%
Equal in Vitamin C - 21
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 70% 0% 1% 0% 10% 7% 8% 12% 21% 0% 1% 12%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +138.9%
Contains more Vitamin K +31200%
Contains more Folate +300%
Equal in Vitamin C - 21

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Okra
12
Turnip
Mineral Summary Score
24
Okra
13
Turnip

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 the food
Protein
12%
Okra
5%
Turnip
Carbohydrates
7%
Okra
6%
Turnip
Fats
1%
Okra
0%
Turnip

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Turnip
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Turnip
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 Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Turnip
Turnip is lower in glycemic index (difference - 73)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $1)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 2.32g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 60mg)
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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Turnip Opinion
Calories 33 28 Okra
Protein 1.93 0.9 Okra
Fats 0.19 0.1 Okra
Vitamin C 23 21 Okra
Carbs 7.45 6.43 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.3 Okra
Calcium 82 30 Okra
Potassium 299 191 Okra
Magnesium 57 11 Okra
Sugars 1.48 3.8 Okra
Fiber 3.2 1.8 Okra
Copper 0.109 0.085 Okra
Zinc 0.58 0.27 Okra
Starch 0.34 Okra
Phosphorus 61 27 Okra
Sodium 7 67 Okra
Vitamin A 716 0 Okra
Vitamin E 0.27 0.03 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.04 Okra
Vitamin B2 0.06 0.03 Okra
Vitamin B3 1 0.4 Okra
Vitamin B5 0.245 0.2 Okra
Vitamin B6 0.215 0.09 Okra
Vitamin B12 0 0
Vitamin K 31.3 0.1 Okra
Folate 60 15 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.011 Turnip
Monounsaturated Fat 0.017 0.006 Okra
Polyunsaturated fat 0.027 0.053 Turnip
Tryptophan 0.017 0.009 Okra
Threonine 0.065 0.025 Okra
Isoleucine 0.069 0.036 Okra
Leucine 0.105 0.033 Okra
Lysine 0.081 0.036 Okra
Methionine 0.021 0.011 Okra
Phenylalanine 0.065 0.017 Okra
Valine 0.091 0.03 Okra
Histidine 0.031 0.014 Okra
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.