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Okra vs Sweet potato - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 2.7g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Okra
80
Sweet potato
Mineral Summary Score
19
Okra
15
Sweet potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Equal in Iron - 0.61
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Equal in Iron - 0.61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Vitamin K +1638.9%
Contains more Vitamin A +1881.4%
Contains more Vitamin B5 +226.5%
Equal in Vitamin E - 0.26
Equal in Vitamin B2 - 0.061
Equal in Vitamin B6 - 0.209
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Vitamin K +1638.9%
Contains more Vitamin A +1881.4%
Contains more Vitamin B5 +226.5%
Equal in Vitamin E - 0.26
Equal in Vitamin B2 - 0.061
Equal in Vitamin B6 - 0.209

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
9%
Sweet potato
Carbohydrates
7%
Okra
20%
Sweet potato
Fats
1%
Okra
0%
Sweet potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Sweet potato Opinion
Calories 33 86 Sweet potato
Protein 1.93 1.57 Okra
Fats 0.19 0.05 Okra
Vitamin C 23 2.4 Okra
Carbs 7.45 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.61 Okra
Calcium 82 30 Okra
Potassium 299 337 Sweet potato
Magnesium 57 25 Okra
Sugars 1.48 4.18 Sweet potato
Fiber 3.2 3 Okra
Copper 0.109 0.151 Sweet potato
Zinc 0.58 0.3 Okra
Starch 0.34 12.65 Sweet potato
Phosphorus 61 47 Okra
Sodium 7 55 Okra
Vitamin A 716 14187 Sweet potato
Vitamin E 0.27 0.26 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.078 Okra
Vitamin B2 0.06 0.061 Sweet potato
Vitamin B3 1 0.557 Okra
Vitamin B5 0.245 0.8 Sweet potato
Vitamin B6 0.215 0.209 Okra
Vitamin B12 0 0
Vitamin K 31.3 1.8 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.018 Sweet potato
Monounsaturated Fat 0.017 0.001 Okra
Polyunsaturated fat 0.027 0.014 Okra
Tryptophan 0.017 0.031 Sweet potato
Threonine 0.065 0.083 Sweet potato
Isoleucine 0.069 0.055 Okra
Leucine 0.105 0.092 Okra
Lysine 0.081 0.066 Okra
Methionine 0.021 0.029 Sweet potato
Phenylalanine 0.065 0.089 Sweet potato
Valine 0.091 0.086 Okra
Histidine 0.031 0.031
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.