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.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
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 heavier in carbs and similar to okra for protein and fat. Cabbage has a macronutrient ratio of 17:80:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Okra | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 80% | 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cabbage g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | 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.