Cabbage vs. Okra

Nutrition comparison of Cabbage and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cabbage versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cabbage and okra:

  • Both okra and cabbage are high in Vitamin C and dietary fiber.
  • Okra has more thiamin and niacin.
  • Okra is a great source of potassium.
  • Okra is an excellent source of calcium.
Detailed nutritional comparison of cabbage and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cabbage (Cabbage, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Okra src

Calories and Carbs

calories

Okra and cabbage contain similar amounts of calories - okra has 33 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is similar to okra for protein, carbs and fat. Cabbage has a macronutrient ratio of 18:79:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Okra
Protein 18% 19%
Carbohydrates 79% 76%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Okra and cabbage contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

dietary fiber

Both okra and cabbage are high in dietary fiber. Okra has 28% more dietary fiber than cabbage - okra has 3.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Okra and cabbage contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Okra and cabbage contain similar amounts of protein - okra has 1.9g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both okra and cabbage are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Both okra and cabbage are high in Vitamin C. Cabbage has 59% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Okra has 620% more Vitamin A than cabbage - okra has 36ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Okra and cabbage contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Cabbage has 143% more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Okra has more thiamin and niacin. Both cabbage and okra contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

Cabbage Okra
Thiamin 0.061 MG 0.2 MG
Riboflavin 0.04 MG 0.06 MG
Niacin 0.234 MG 1 MG
Pantothenic acid 0.212 MG 0.245 MG
Vitamin B6 0.124 MG 0.215 MG
Folate 43 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 105% more calcium than cabbage - okra has 82mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Okra and cabbage contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Okra is a great source of potassium and it has 76% more potassium than cabbage - okra has 299mg of potassium per 100 grams and cabbage has 170mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Cabbage Okra
apigenin 0.08 mg ~
luteolin 0.1 mg ~
kaempferol 0.18 mg ~
Quercetin 0.28 mg 20.97 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both cabbage and okra contain significant amounts of alpha-carotene.

Cabbage Okra
beta-carotene 42 UG 416 UG
alpha-carotene 33 UG 27 UG
lutein + zeaxanthin 30 UG 280 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cabbage and okra contain small amounts of linoleic acid.

Cabbage Okra
linoleic acid 0.017 G 0.026 G
Total 0.017 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cabbage or Okra .

Note: The specific food items compared are: Cabbage (Cabbage, raw) and Okra (Okra, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does okra or cabbage contain more calories in 100 grams?
Okra and cabbage contain similar amounts of calories - okra has 33 calories in 100g and cabbage has 25 calories.

Does okra or cabbage have more carbohydrates?
By weight, okra and cabbage contain similar amounts of carbs - okra has 7.5g of carbs for 100g and cabbage has 5.8g of carbohydrates.

Does okra or cabbage contain more calcium?
Okra is a rich source of calcium and it has 110% more calcium than cabbage - okra has 82mg of calcium in 100 grams and cabbage has 40mg of calcium.

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