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Rutabagas vs Okra - In-Depth Nutrition Comparison

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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.

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Rutabagas vs Okra 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
:
7
Okra
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 - 299
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
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 - 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 Vitamin K +10333.3%
Contains more Folate +185.7%
Equal in Vitamin C - 23
Equal in Vitamin E - 0.27
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%
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%
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 Vitamin K +10333.3%
Contains more Folate +185.7%
Equal in Vitamin C - 23
Equal in Vitamin E - 0.27

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Okra
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 Rutabagas Okra Opinion
Calories 37 33 Rutabagas
Protein 1.08 1.93 Okra
Fats 0.16 0.19 Okra
Vitamin C 25 23 Rutabagas
Net carbs 6.320000171661377 4.25 Rutabagas
Carbs 8.62 7.45 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.62 Okra
Calcium 43 82 Okra
Potassium 305 299 Rutabagas
Magnesium 20 57 Okra
Sugar 4.46 1.48 Okra
Fiber 2.3 3.2 Okra
Copper 0.032 0.109 Okra
Zinc 0.24 0.58 Okra
Starch 0.4 0.34 Rutabagas
Phosphorus 53 61 Okra
Sodium 12 7 Okra
Vitamin A 2 716 Okra
Vitamin E 0.3 0.27 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.2 Okra
Vitamin B2 0.04 0.06 Okra
Vitamin B3 0.7 1 Okra
Vitamin B5 0.16 0.245 Okra
Vitamin B6 0.1 0.215 Okra
Vitamin B12 0 0
Vitamin K 0.3 31.3 Okra
Folate 21 60 Okra
Trans Fat 0 0
Saturated Fat 0.027 0.026 Okra
Monounsaturated Fat 0.025 0.017 Rutabagas
Polyunsaturated fat 0.088 0.027 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 1.61 0.57 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. 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.