Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rutabagas vs Okra - In-Depth Nutrition Comparison

Compare

Summary of differences between Rutabagas and Okra

  • 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.
  • Rutabagas have 3 times more Sugar than Okra. While Rutabagas have 4.46g of Sugar, Okra has only 1.48g.

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

Infographic

Rutabagas vs Okra 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
:
7
Okra
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 - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
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 - 299

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
:
8
Okra
Contains more Vitamin E +11.1%
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%
Equal in Vitamin E - 0.27
Equal in Vitamin C - 23
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%
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%
Contains more Vitamin E +11.1%
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%
Equal in Vitamin E - 0.27
Equal in Vitamin C - 23

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

Which food is preferable for your diet?

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

People also compare

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
15
Rutabagas
33
Okra
Mineral Summary Score
14
Rutabagas
24
Okra

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
6%
Rutabagas
12%
Okra
Carbohydrates
9%
Rutabagas
7%
Okra
Fats
1%
Rutabagas
1%
Okra

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.