Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Artichoke
  5. Compare
  6. Artichoke vs. Okra

Artichoke vs. Okra — In-Depth Nutrition Comparison

Compare

A recap on differences between Artichoke and Okra

  • Artichoke is higher in Copper, Fiber, and Iron, yet Okra is higher in Manganese, Vitamin K, Vitamin C, Vitamin B1, and Vitamin B6.
  • Okra covers your daily Manganese needs 23% more than Artichoke.
  • Artichoke contains 3 times more Choline than Okra. While Artichoke contains 34.4mg of Choline, Okra contains only 12.3mg.

Food varieties used in this article are Artichokes, (globe or french), raw and Okra, raw.

Infographic

Artichoke 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.
Artichoke
Artichoke
5
:
5
Okra
Okra
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Contains more Manganese +207.8%
Contains more Selenium +250%
Equal in Magnesium - 57
Artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Contains more Manganese +207.8%
Contains more Selenium +250%
Equal in Magnesium - 57

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.
Artichoke
Artichoke
4
:
6
Okra
Okra
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1
Artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Okra
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 B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Artichoke
Artichoke
3
:
2
Okra
Okra
Contains more Protein +69.4%
Contains more Carbs +41.1%
Contains more Other +32.9%
Contains more Fats +26.7%
Equal in Water - 89.58
Artichoke
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Okra
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 Protein +69.4%
Contains more Carbs +41.1%
Contains more Other +32.9%
Contains more Fats +26.7%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Artichoke
Artichoke
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +240%
Artichoke
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +137%
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +240%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Okra Opinion
Net carbs 5.11g 4.25g Artichoke
Protein 3.27g 1.93g Artichoke
Fats 0.15g 0.19g Okra
Carbs 10.51g 7.45g Artichoke
Calories 47kcal 33kcal Artichoke
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.99g 1.48g Artichoke
Fiber 5.4g 3.2g Artichoke
Calcium 44mg 82mg Okra
Iron 1.28mg 0.62mg Artichoke
Magnesium 60mg 57mg Artichoke
Phosphorus 90mg 61mg Artichoke
Potassium 370mg 299mg Artichoke
Sodium 94mg 7mg Okra
Zinc 0.49mg 0.58mg Okra
Copper 0.231mg 0.109mg Artichoke
Manganese 0.256mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 13IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.19mg 0.27mg Okra
Vitamin C 11.7mg 23mg Okra
Vitamin B1 0.072mg 0.2mg Okra
Vitamin B2 0.066mg 0.06mg Artichoke
Vitamin B3 1.046mg 1mg Artichoke
Vitamin B5 0.338mg 0.245mg Artichoke
Vitamin B6 0.116mg 0.215mg Okra
Folate 68µg 60µg Artichoke
Vitamin K 14.8µg 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.036g 0.026g Okra
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.064g 0.027g Artichoke

Which food is preferable for your diet?

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

People also compare

Artichoke
Artichoke vs Eggplant
Eggplant
Artichoke
Artichoke vs Cauliflower
Cauliflower
Artichoke
Artichoke vs Garden asparagus
Garden asparagus
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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
19%
Artichoke
33%
Okra
Minerals Daily Need Coverage Score
31%
Artichoke
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.