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Jerusalem artichoke vs. Okra — In-Depth Nutrition Comparison

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The main differences between Jerusalem artichoke and Okra

  • Jerusalem artichoke is richer in Iron, yet Okra is richer in Manganese, Vitamin K, Vitamin C, Folate, Vitamin B6, Magnesium, Calcium, and Fiber.
  • Daily need coverage for Iron from Jerusalem artichoke is 35% higher.

Food types used in this article are Jerusalem-artichokes, raw and Okra, raw.

Infographic

Jerusalem artichoke vs Okra infographic
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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.
Contains more Iron +448.4%
Contains more Phosphorus +27.9%
Contains more Potassium +43.5%
Contains less Sodium -42.9%
Contains more Copper +28.4%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Manganese +1213.3%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +448.4%
Contains more Phosphorus +27.9%
Contains more Potassium +43.5%
Contains less Sodium -42.9%
Contains more Copper +28.4%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Manganese +1213.3%
Equal in Selenium - 0.7

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.
:
6
Okra
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +62%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin C +475%
Contains more Vitamin B6 +179.2%
Contains more Folate +361.5%
Contains more Vitamin K +31200%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
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 B3 +30%
Contains more Vitamin B5 +62%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin C +475%
Contains more Vitamin B6 +179.2%
Contains more Folate +361.5%
Contains more Vitamin K +31200%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +134.1%
Contains more Other +198.8%
Contains more Fats +1800%
Contains more Water +14.8%
Equal in Protein - 1.93
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
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 Carbs +134.1%
Contains more Other +198.8%
Contains more Fats +1800%
Contains more Water +14.8%
Equal in Protein - 1.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +2600%
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +2600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Okra Opinion
Net carbs 15.84g 4.25g Jerusalem artichoke
Protein 2g 1.93g Jerusalem artichoke
Fats 0.01g 0.19g Okra
Carbs 17.44g 7.45g Jerusalem artichoke
Calories 73kcal 33kcal Jerusalem artichoke
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 9.6g 1.48g Okra
Fiber 1.6g 3.2g Okra
Calcium 14mg 82mg Okra
Iron 3.4mg 0.62mg Jerusalem artichoke
Magnesium 17mg 57mg Okra
Phosphorus 78mg 61mg Jerusalem artichoke
Potassium 429mg 299mg Jerusalem artichoke
Sodium 4mg 7mg Jerusalem artichoke
Zinc 0.12mg 0.58mg Okra
Copper 0.14mg 0.109mg Jerusalem artichoke
Manganese 0.06mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 20IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.19mg 0.27mg Okra
Vitamin C 4mg 23mg Okra
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1.3mg 1mg Jerusalem artichoke
Vitamin B5 0.397mg 0.245mg Jerusalem artichoke
Vitamin B6 0.077mg 0.215mg Okra
Folate 13µg 60µg Okra
Vitamin K 0.1µg 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 0g 0.026g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.017g Okra
Polyunsaturated fat 0.001g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Jerusalem artichoke
33%
Okra
Minerals Daily Need Coverage Score
28%
Jerusalem artichoke
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 8.12g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke
Jerusalem 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.

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.