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Sweet potato vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Okra?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Vitamin B6, and Potassium, while Okra is higher in Vitamin K, Folate, Manganese, Vitamin B1, and Magnesium.
  • Sweet potato's daily need coverage for Vitamin A RAE is 103% higher.
  • Okra has 4 times less Vitamin B5 than Sweet potato. Sweet potato has 0.884mg of Vitamin B5, while Okra has 0.245mg.

We used Sweet potato, cooked, baked in skin, flesh, without salt and Okra, raw types in this comparison.

Infographic

Sweet potato vs Okra 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.
Contains more Iron +11.3%
Contains more Potassium +58.9%
Contains more Copper +47.7%
Contains more Calcium +115.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +13%
Contains less Sodium -80.6%
Contains more Zinc +81.3%
Contains more Manganese +58.6%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +11.3%
Contains more Potassium +58.9%
Contains more Copper +47.7%
Contains more Calcium +115.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +13%
Contains less Sodium -80.6%
Contains more Zinc +81.3%
Contains more Manganese +58.6%
Contains more Selenium +250%

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.
:
4
Okra
Contains more Vitamin A +2584.1%
Contains more Vitamin E +163%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +33%
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +86.9%
Contains more Folate +900%
Contains more Vitamin K +1260.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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%
Contains more Vitamin A +2584.1%
Contains more Vitamin E +163%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +33%
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +86.9%
Contains more Folate +900%
Contains more Vitamin K +1260.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +178%
Contains more Other +58.8%
Contains more Fats +26.7%
Contains more Water +18.2%
Equal in Protein - 1.93
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Carbs +178%
Contains more Other +58.8%
Contains more Fats +26.7%
Contains more Water +18.2%
Equal in Protein - 1.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +240.7%
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +750%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +240.7%
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +750%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1973.5%
Contains more Sucrose +280%
Contains more Glucose +78.1%
Contains more Maltose +∞%
Contains more Fructose +14%
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
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
Contains more Starch +1973.5%
Contains more Sucrose +280%
Contains more Glucose +78.1%
Contains more Maltose +∞%
Contains more Fructose +14%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Okra Opinion
Net carbs 17.41g 4.25g Sweet potato
Protein 2.01g 1.93g Sweet potato
Fats 0.15g 0.19g Okra
Carbs 20.71g 7.45g Sweet potato
Calories 90kcal 33kcal Sweet potato
Starch 7.05g 0.34g Sweet potato
Fructose 0.5g 0.57g Okra
Sugar 6.48g 1.48g Okra
Fiber 3.3g 3.2g Sweet potato
Calcium 38mg 82mg Okra
Iron 0.69mg 0.62mg Sweet potato
Magnesium 27mg 57mg Okra
Phosphorus 54mg 61mg Okra
Potassium 475mg 299mg Sweet potato
Sodium 36mg 7mg Okra
Zinc 0.32mg 0.58mg Okra
Copper 0.161mg 0.109mg Sweet potato
Manganese 0.497mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 19218IU 716IU Sweet potato
Vitamin A RAE 961µg 36µg Sweet potato
Vitamin E 0.71mg 0.27mg Sweet potato
Vitamin C 19.6mg 23mg Okra
Vitamin B1 0.107mg 0.2mg Okra
Vitamin B2 0.106mg 0.06mg Sweet potato
Vitamin B3 1.487mg 1mg Sweet potato
Vitamin B5 0.884mg 0.245mg Sweet potato
Vitamin B6 0.286mg 0.215mg Sweet potato
Folate 6µg 60µg Okra
Vitamin K 2.3µg 31.3µg Okra
Tryptophan 0.04mg 0.017mg Sweet potato
Threonine 0.107mg 0.065mg Sweet potato
Isoleucine 0.07mg 0.069mg Sweet potato
Leucine 0.118mg 0.105mg Sweet potato
Lysine 0.084mg 0.081mg Sweet potato
Methionine 0.037mg 0.021mg Sweet potato
Phenylalanine 0.114mg 0.065mg Sweet potato
Valine 0.11mg 0.091mg Sweet potato
Histidine 0.039mg 0.031mg Sweet potato
Saturated Fat 0.052g 0.026g Okra
Monounsaturated Fat 0.002g 0.017g Okra
Polyunsaturated fat 0.092g 0.027g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
120%
Sweet potato
33%
Okra
Minerals Daily Need Coverage Score
25%
Sweet potato
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 5g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.026g)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.