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  6. Kohlrabi vs. Okra

Kohlrabi vs. Okra — In-Depth Nutrition Comparison

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How are kohlrabi and okra different?

  • Kohlrabi is higher in vitamin C; however, okra is richer in manganese, vitamin K, vitamin A, vitamin B1, folate, magnesium, calcium, and zinc.
  • Daily need coverage for vitamin C for kohlrabi is 43% higher.

Kohlrabi, raw and Okra, raw are the varieties used in this article.

Infographic

Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Okra
Okra
7
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 PotassiumPotassium +17.1%
Contains more CopperCopper +18.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +241.7%
Contains more IronIron +55%
Contains more ZincZinc +1833.3%
Contains more PhosphorusPhosphorus +32.6%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +466.9%
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Okra
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin CVitamin C +169.6%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Okra DV% diff.
Vitamin C 62mg 23mg 43%
Manganese 0.139mg 0.788mg 28%
Vitamin K 0.1µg 31.3µg 26%
Vitamin B1 0.05mg 0.2mg 13%
Folate 16µg 60µg 11%
Magnesium 19mg 57mg 9%
Calcium 24mg 82mg 6%
Zinc 0.03mg 0.58mg 5%
Vitamin B6 0.15mg 0.215mg 5%
Vitamin A 2µg 36µg 4%
Vitamin B3 0.4mg 1mg 4%
Iron 0.4mg 0.62mg 3%
Vitamin B2 0.02mg 0.06mg 3%
Potassium 350mg 299mg 2%
Fiber 3.6g 3.2g 2%
Copper 0.129mg 0.109mg 2%
Phosphorus 46mg 61mg 2%
Vitamin B5 0.165mg 0.245mg 2%
Sodium 20mg 7mg 1%
Vitamin E 0.48mg 0.27mg 1%
Fructose 0.57g 1%
Calories 27kcal 33kcal 0%
Protein 1.7g 1.93g 0%
Protein per 100 calories 6.3g 5.8g N/A
Calories per 10 g protein 159kcal 171kcal N/A
Weight per 100 calories 370g 303g N/A
Fats 0.1g 0.19g 0%
Net carbs 2.6g 4.25g N/A
Carbs 6.2g 7.45g 0%
Sugar 2.6g 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.013g 0.026g 0%
Monounsaturated fat 0.007g 0.017g 0%
Polyunsaturated fat 0.048g 0.027g 0%
Tryptophan 0.01mg 0.017mg 0%
Threonine 0.049mg 0.065mg 0%
Isoleucine 0.078mg 0.069mg 0%
Leucine 0.067mg 0.105mg 0%
Lysine 0.056mg 0.081mg 0%
Methionine 0.013mg 0.021mg 0%
Phenylalanine 0.039mg 0.065mg 0%
Valine 0.05mg 0.091mg 0%
Histidine 0.019mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Okra
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 OtherOther +17.6%
Contains more ProteinProtein +13.5%
Contains more FatsFats +90%
Contains more CarbsCarbs +20.2%
~equal in Water ~89.58g

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 0.048 g
Okra
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 +77.8%
Contains more Mono. FatMonounsaturated fat +142.9%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.