Okra vs. Potato — In-Depth Nutrition Comparison
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Important differences between Okra and Potato
- Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Magnesium, and Calcium, however, Potato has more Vitamin B6, Potassium, and Iron.
- Okra's daily need coverage for Manganese is 25% more.
- Okra has 16 times more Vitamin K than Potato. Okra has 31.3µg of Vitamin K, while Potato has 2µg.
The food varieties used in the comparison are Okra, raw and Potatoes, baked, flesh and skin, without salt.
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
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Calcium
+446.7%
Contains
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Magnesium
+103.6%
Contains
less
Sodium
-30%
Contains
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Zinc
+61.1%
Contains
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Manganese
+259.8%
Contains
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Selenium
+75%
Contains
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Iron
+74.2%
Contains
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Phosphorus
+14.8%
Contains
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Potassium
+78.9%
Equal in Copper - 0.118
Contains
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Calcium
+446.7%
Contains
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Magnesium
+103.6%
Contains
less
Sodium
-30%
Contains
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Zinc
+61.1%
Contains
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Manganese
+259.8%
Contains
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Selenium
+75%
Contains
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Iron
+74.2%
Contains
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Phosphorus
+14.8%
Contains
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Potassium
+78.9%
Equal in Copper - 0.118
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.
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Contains
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Vitamin A
+7060%
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Vitamin E
+575%
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Vitamin C
+139.6%
Contains
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Vitamin B1
+212.5%
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Vitamin B2
+25%
Contains
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Folate
+114.3%
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Vitamin K
+1465%
Contains
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Vitamin B3
+41%
Contains
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Vitamin B5
+53.5%
Contains
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Vitamin B6
+44.7%
Contains
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Vitamin A
+7060%
Contains
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Vitamin E
+575%
Contains
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Vitamin C
+139.6%
Contains
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Vitamin B1
+212.5%
Contains
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Vitamin B2
+25%
Contains
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Folate
+114.3%
Contains
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Vitamin K
+1465%
Contains
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Vitamin B3
+41%
Contains
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Vitamin B5
+53.5%
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Vitamin B6
+44.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+46.2%
Contains
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Water
+19.6%
Contains
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Protein
+29.5%
Contains
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Carbs
+183.9%
Contains
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Other
+56.5%
Contains
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Fats
+46.2%
Contains
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Water
+19.6%
Contains
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Protein
+29.5%
Contains
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Carbs
+183.9%
Contains
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Other
+56.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-23.5%
Contains
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Monounsaturated Fat
+466.7%
Contains
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Polyunsaturated fat
+111.1%
Contains
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Saturated Fat
-23.5%
Contains
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Monounsaturated Fat
+466.7%
Contains
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Polyunsaturated fat
+111.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+50%
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Fructose
+67.6%
Contains
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Starch
+4979.4%
Contains
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Glucose
+37.5%
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Sucrose
+50%
Contains
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Fructose
+67.6%
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Starch
+4979.4%
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Glucose
+37.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 18.95g |
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| Protein | 1.93g | 2.5g |
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| Fats | 0.19g | 0.13g |
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| Carbs | 7.45g | 21.15g |
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| Calories | 33kcal | 93kcal |
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| Starch | 0.34g | 17.27g |
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| Fructose | 0.57g | 0.34g |
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| Sugar | 1.48g | 1.18g |
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| Fiber | 3.2g | 2.2g |
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| Calcium | 82mg | 15mg |
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| Iron | 0.62mg | 1.08mg |
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| Magnesium | 57mg | 28mg |
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| Phosphorus | 61mg | 70mg |
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| Potassium | 299mg | 535mg |
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| Sodium | 7mg | 10mg |
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| Zinc | 0.58mg | 0.36mg |
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| Copper | 0.109mg | 0.118mg |
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| Manganese | 0.788mg | 0.219mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin A | 716IU | 10IU |
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| Vitamin A RAE | 36µg | 1µg |
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| Vitamin E | 0.27mg | 0.04mg |
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| Vitamin C | 23mg | 9.6mg |
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| Vitamin B1 | 0.2mg | 0.064mg |
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| Vitamin B2 | 0.06mg | 0.048mg |
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| Vitamin B3 | 1mg | 1.41mg |
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| Vitamin B5 | 0.245mg | 0.376mg |
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| Vitamin B6 | 0.215mg | 0.311mg |
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| Folate | 60µg | 28µg |
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| Vitamin K | 31.3µg | 2µg |
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| Tryptophan | 0.017mg | 0.025mg |
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| Threonine | 0.065mg | 0.081mg |
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| Isoleucine | 0.069mg | 0.08mg |
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| Leucine | 0.105mg | 0.119mg |
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| Lysine | 0.081mg | 0.13mg |
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| Methionine | 0.021mg | 0.038mg |
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| Phenylalanine | 0.065mg | 0.099mg |
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| Valine | 0.091mg | 0.125mg |
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| Histidine | 0.031mg | 0.042mg |
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| Saturated Fat | 0.026g | 0.034g |
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| Monounsaturated Fat | 0.017g | 0.003g |
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| Polyunsaturated fat | 0.027g | 0.057g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
30%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Okra contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.