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  6. Okra vs. Red potato

Okra vs. Red potato — In-Depth Nutrition Comparison

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What are the main differences between Okra and Red potato?

  • Okra is richer in Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Calcium, Magnesium, and Fiber, while Red potato is higher in Potassium, and Copper.
  • Okra's daily need coverage for Manganese is 27% higher.
  • Red potato has 11 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Red potato has 2.8µg.

We used Okra, raw and Potatoes, red, flesh and skin, baked types in this comparison.

Infographic

Okra vs Red potato 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
Okra
6
:
4
Red potato
Red potato
Contains more Calcium +811.1%
Contains more Magnesium +103.6%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Manganese +355.5%
Contains more Iron +12.9%
Contains more Phosphorus +18%
Contains more Potassium +82.3%
Contains more Copper +59.6%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +811.1%
Contains more Magnesium +103.6%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Manganese +355.5%
Contains more Iron +12.9%
Contains more Phosphorus +18%
Contains more Potassium +82.3%
Contains more Copper +59.6%

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
Okra
8
:
2
Red potato
Red potato
Contains more Vitamin A +7060%
Contains more Vitamin E +237.5%
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +20%
Contains more Folate +122.2%
Contains more Vitamin K +1017.9%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +39.2%
Equal in Vitamin B6 - 0.212
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +7060%
Contains more Vitamin E +237.5%
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +20%
Contains more Folate +122.2%
Contains more Vitamin K +1017.9%
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +39.2%
Equal in Vitamin B6 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Red potato
Red potato
Contains more Fats +26.7%
Contains more Water +16.8%
Contains more Protein +19.2%
Contains more Carbs +163%
Contains more Other +51.8%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +26.7%
Contains more Water +16.8%
Contains more Protein +19.2%
Contains more Carbs +163%
Contains more Other +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +59.3%
Equal in Saturated Fat - 0.026
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +59.3%
Equal in Saturated Fat - 0.026

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
2
Red potato
Red potato
Contains more Sucrose +33.3%
Contains more Fructose +29.5%
Contains more Starch +4355.9%
Contains more Glucose +71.9%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +33.3%
Contains more Fructose +29.5%
Contains more Starch +4355.9%
Contains more Glucose +71.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Red potato Opinion
Net carbs 4.25g 17.79g Red potato
Protein 1.93g 2.3g Red potato
Fats 0.19g 0.15g Okra
Carbs 7.45g 19.59g Red potato
Calories 33kcal 89kcal Red potato
Starch 0.34g 15.15g Red potato
Fructose 0.57g 0.44g Okra
Sugar 1.48g 1.43g Red potato
Fiber 3.2g 1.8g Okra
Calcium 82mg 9mg Okra
Iron 0.62mg 0.7mg Red potato
Magnesium 57mg 28mg Okra
Phosphorus 61mg 72mg Red potato
Potassium 299mg 545mg Red potato
Sodium 7mg 12mg Okra
Zinc 0.58mg 0.4mg Okra
Copper 0.109mg 0.174mg Red potato
Manganese 0.788mg 0.173mg Okra
Selenium 0.7µg Okra
Vitamin A 716IU 10IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg 0.08mg Okra
Vitamin C 23mg 12.6mg Okra
Vitamin B1 0.2mg 0.072mg Okra
Vitamin B2 0.06mg 0.05mg Okra
Vitamin B3 1mg 1.595mg Red potato
Vitamin B5 0.245mg 0.341mg Red potato
Vitamin B6 0.215mg 0.212mg Okra
Folate 60µg 27µg Okra
Vitamin K 31.3µg 2.8µg Okra
Tryptophan 0.017mg 0.023mg Red potato
Threonine 0.065mg 0.075mg Red potato
Isoleucine 0.069mg 0.074mg Red potato
Leucine 0.105mg 0.109mg Red potato
Lysine 0.081mg 0.12mg Red potato
Methionine 0.021mg 0.035mg Red potato
Phenylalanine 0.065mg 0.091mg Red potato
Valine 0.091mg 0.115mg Red potato
Histidine 0.031mg 0.039mg Red potato
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.017g 0.002g Okra
Polyunsaturated fat 0.027g 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
30%
Okra
22%
Red potato

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Red potato
Red potato is lower in glycemic index (difference - 89)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.