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Potato vs Okra - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 28)
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.
Potato Okra
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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
Potato Okra
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
16
Potato
32
Okra
Mineral Summary Score
14
Potato
19
Okra

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
Potato
4
:
4
Okra
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Equal in Copper - 0.109
Equal in Phosphorus - 61
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Equal in Copper - 0.109
Equal in Phosphorus - 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
Potato
3
:
6
Okra
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Contains more Vitamin C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Equal in Vitamin B3 - 1
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Contains more Vitamin C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Equal in Vitamin B3 - 1

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%
Potato
12%
Okra
Carbohydrates
17%
Potato
7%
Okra
Fats
0%
Potato
1%
Okra

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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 Potato Okra Opinion
Calories 77 33 Potato
Protein 2.05 1.93 Potato
Fats 0.09 0.19 Okra
Vitamin C 19.7 23 Okra
Carbs 17.49 7.45 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.62 Potato
Calcium 12 82 Okra
Potassium 425 299 Potato
Magnesium 23 57 Okra
Sugars 0.82 1.48 Okra
Fiber 2.1 3.2 Okra
Copper 0.11 0.109 Potato
Zinc 0.3 0.58 Okra
Starch 15.29 0.34 Potato
Phosphorus 57 61 Okra
Sodium 6 7 Potato
Vitamin A 2 716 Okra
Vitamin E 0.01 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.081 0.2 Okra
Vitamin B2 0.032 0.06 Okra
Vitamin B3 1.061 1 Potato
Vitamin B5 0.295 0.245 Potato
Vitamin B6 0.298 0.215 Potato
Vitamin B12 0 0
Vitamin K 2 31.3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.025 0.026 Potato
Monounsaturated Fat 0.002 0.017 Okra
Polyunsaturated fat 0.042 0.027 Potato
Tryptophan 0.021 0.017 Potato
Threonine 0.067 0.065 Potato
Isoleucine 0.066 0.069 Okra
Leucine 0.098 0.105 Okra
Lysine 0.107 0.081 Potato
Methionine 0.032 0.021 Potato
Phenylalanine 0.081 0.065 Potato
Valine 0.103 0.091 Potato
Histidine 0.035 0.031 Potato
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.