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Okra vs. Celeriac — In-Depth Nutrition Comparison

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How are Okra and Celeriac different?

  • Okra is higher in Manganese, Vitamin C, Folate, Vitamin B1, Magnesium, and Fiber, however, Celeriac is richer in Vitamin K, and Phosphorus.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Okra contains 8 times more Folate than Celeriac. While Okra contains 60µg of Folate, Celeriac contains only 8µg.

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

Infographic

Okra vs Celeriac 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.
Okra
6
:
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Contains more Manganese +398.7%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Equal in Potassium - 300
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Contains more Manganese +398.7%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Equal in Potassium - 300
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.
Okra
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
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 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
:
Contains more Protein +28.7%
Contains more Fats +57.9%
Contains more Carbs +23.5%
Contains more Other +17.6%
Equal in Water - 88
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +28.7%
Contains more Fats +57.9%
Contains more Carbs +23.5%
Contains more Other +17.6%
Equal in Water - 88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
:
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +448.1%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -67.1%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +448.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Celeriac
Lower in Sugar 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Celeriac Opinion
Net carbs 4.25g 7.4g Celeriac
Protein 1.93g 1.5g Okra
Fats 0.19g 0.3g Celeriac
Carbs 7.45g 9.2g Celeriac
Calories 33kcal 42kcal Celeriac
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 1.6g Okra
Fiber 3.2g 1.8g Okra
Calcium 82mg 43mg Okra
Iron 0.62mg 0.7mg Celeriac
Magnesium 57mg 20mg Okra
Phosphorus 61mg 115mg Celeriac
Potassium 299mg 300mg Celeriac
Sodium 7mg 100mg Okra
Zinc 0.58mg 0.33mg Okra
Copper 0.109mg 0.07mg Okra
Manganese 0.788mg 0.158mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.36mg Celeriac
Vitamin C 23mg 8mg Okra
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1mg 0.7mg Okra
Vitamin B5 0.245mg 0.352mg Celeriac
Vitamin B6 0.215mg 0.165mg Okra
Folate 60µg 8µg Okra
Vitamin K 31.3µg 41µg Celeriac
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 0.026g 0.079g Okra
Monounsaturated Fat 0.017g 0.058g Celeriac
Polyunsaturated fat 0.027g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Celeriac
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
33%
Okra
20%
Celeriac
Minerals Daily Need Coverage Score
30%
Okra
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 93mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 35)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $0.4)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.