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Savoy cabbage vs. Okra — In-Depth Nutrition Comparison

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Important differences between Savoy cabbage and Okra

  • Savoy cabbage has more Vitamin K, and Vitamin C, however, Okra has more Manganese, Vitamin B1, Magnesium, and Copper.
  • Savoy cabbage's daily need coverage for Vitamin K is 31% more.

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

Infographic

Savoy cabbage 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Okra
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +103.6%
Contains more CalciumCalcium +134.3%
Contains more PotassiumPotassium +30%
Contains more IronIron +55%
Contains more CopperCopper +75.8%
Contains more ZincZinc +114.8%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +337.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 103% 60% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Okra
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 43% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +34.8%
Contains more Vitamin AVitamin A +39.7%
Contains more Vitamin KVitamin K +119.8%
Contains more FolateFolate +33.3%
Contains more Vitamin E Vitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more FatsFats +90%
Contains more CarbsCarbs +22.1%
~equal in Protein ~1.93g
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Okra
1
37% 24% 39%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains less Sat. FatSaturated Fat -50%
Contains more Poly. FatPolyunsaturated fat +81.5%
Contains more Mono. FatMonounsaturated Fat +142.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Savoy cabbage Okra
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Savoy cabbage Okra Opinion
Calories 27kcal 33kcal Okra
Protein 2g 1.93g Savoy cabbage
Fats 0.1g 0.19g Okra
Vitamin C 31mg 23mg Savoy cabbage
Net carbs 3g 4.25g Okra
Carbs 6.1g 7.45g Okra
Magnesium 28mg 57mg Okra
Calcium 35mg 82mg Okra
Potassium 230mg 299mg Okra
Iron 0.4mg 0.62mg Okra
Sugar 2.27g 1.48g Okra
Fiber 3.1g 3.2g Okra
Copper 0.062mg 0.109mg Okra
Zinc 0.27mg 0.58mg Okra
Starch 0.34g Okra
Phosphorus 42mg 61mg Okra
Sodium 28mg 7mg Okra
Vitamin A 1000IU 716IU Savoy cabbage
Vitamin A RAE 50µg 36µg Savoy cabbage
Vitamin E 0.17mg 0.27mg Okra
Manganese 0.18mg 0.788mg Okra
Selenium 0.9µg 0.7µg Savoy cabbage
Vitamin B1 0.07mg 0.2mg Okra
Vitamin B2 0.03mg 0.06mg Okra
Vitamin B3 0.3mg 1mg Okra
Vitamin B5 0.187mg 0.245mg Okra
Vitamin B6 0.19mg 0.215mg Okra
Vitamin K 68.8µg 31.3µg Savoy cabbage
Folate 80µg 60µg Savoy cabbage
Choline 12.3mg 12.3mg
Saturated Fat 0.013g 0.026g Savoy cabbage
Monounsaturated Fat 0.007g 0.017g Okra
Polyunsaturated fat 0.049g 0.027g Savoy cabbage
Tryptophan 0.02mg 0.017mg Savoy cabbage
Threonine 0.069mg 0.065mg Savoy cabbage
Isoleucine 0.101mg 0.069mg Savoy cabbage
Leucine 0.103mg 0.105mg Okra
Lysine 0.094mg 0.081mg Savoy cabbage
Methionine 0.02mg 0.021mg Okra
Phenylalanine 0.064mg 0.065mg Okra
Valine 0.085mg 0.091mg Okra
Histidine 0.041mg 0.031mg Savoy cabbage
Fructose 0.57g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy cabbage Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Savoy cabbage
31%
Okra
Minerals Daily Need Coverage Score
14%
Savoy cabbage
30%
Okra

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Savoy cabbage
Savoy cabbage is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.