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Sauerkraut vs Okra - In-Depth Nutrition Comparison

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What are the differences between Sauerkraut and Okra?

  • Sauerkraut is higher in Iron, however Okra is richer in Manganese, Vitamin K, Vitamin B1, Magnesium, Vitamin C, Folate, Vitamin B6, and Phosphorus.
  • Sauerkraut's daily need coverage for Sodium is 28% more.
  • Okra contains 2 times less Iron than Sauerkraut. Sauerkraut contains 1.47mg of Iron, while Okra contains 0.62mg.
  • Okra has less Sodium.

We used Sauerkraut, canned, solids and liquids and Okra, raw types in this article.

Infographic

Sauerkraut 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
Contains more Iron +137.1%
Contains more Calcium +173.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +205%
Contains more Potassium +75.9%
Contains less Sodium -98.9%
Contains more Zinc +205.3%
Contains more Copper +13.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +137.1%
Contains more Calcium +173.3%
Contains more Magnesium +338.5%
Contains more Phosphorus +205%
Contains more Potassium +75.9%
Contains less Sodium -98.9%
Contains more Zinc +205.3%
Contains more Copper +13.5%

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
:
10
Okra
Contains more Vitamin A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Folate +150%
Contains more Vitamin K +140.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
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 A +3877.8%
Contains more Vitamin E +92.9%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B2 +172.7%
Contains more Vitamin B3 +599.3%
Contains more Vitamin B5 +163.4%
Contains more Vitamin B6 +65.4%
Contains more Folate +150%
Contains more Vitamin K +140.8%

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.
Sauerkraut Okra
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sauerkraut Okra Opinion
Net carbs 1.38g 4.25g Okra
Protein 0.91g 1.93g Okra
Fats 0.14g 0.19g Okra
Carbs 4.28g 7.45g Okra
Calories 19kcal 33kcal Okra
Starch g 0.34g Okra
Fructose 0.04g 0.57g Okra
Sugar 1.78g 1.48g Okra
Fiber 2.9g 3.2g Okra
Calcium 30mg 82mg Okra
Iron 1.47mg 0.62mg Sauerkraut
Magnesium 13mg 57mg Okra
Phosphorus 20mg 61mg Okra
Potassium 170mg 299mg Okra
Sodium 661mg 7mg Okra
Zinc 0.19mg 0.58mg Okra
Copper 0.096mg 0.109mg Okra
Vitamin A 18IU 716IU Okra
Vitamin E 0.14mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 23mg Okra
Vitamin B1 0.021mg 0.2mg Okra
Vitamin B2 0.022mg 0.06mg Okra
Vitamin B3 0.143mg 1mg Okra
Vitamin B5 0.093mg 0.245mg Okra
Vitamin B6 0.13mg 0.215mg Okra
Folate 24µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 13µg 31.3µg Okra
Tryptophan 0.008mg 0.017mg Okra
Threonine 0.025mg 0.065mg Okra
Isoleucine 0.021mg 0.069mg Okra
Leucine 0.029mg 0.105mg Okra
Lysine 0.031mg 0.081mg Okra
Methionine 0.009mg 0.021mg Okra
Phenylalanine 0.023mg 0.065mg Okra
Valine 0.03mg 0.091mg Okra
Histidine 0.016mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.026g Okra
Monounsaturated Fat 0.013g 0.017g Okra
Polyunsaturated fat 0.067g 0.027g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Okra
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
13
Sauerkraut
33
Okra
Mineral Summary Score
28
Sauerkraut
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
5%
Sauerkraut
12%
Okra
Carbohydrates
4%
Sauerkraut
7%
Okra
Fats
1%
Sauerkraut
1%
Okra

Comparison summary

Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 654mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.008g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.