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Arrowroot vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Arrowroot and Okra

  • Arrowroot is higher in Folate, Iron, and Phosphorus, yet Okra is higher in Manganese, Vitamin C, Magnesium, Fiber, and Calcium.
  • Arrowroot covers your daily Folate needs 70% more than Okra.
  • Arrowroot contains 4 times more Iron than Okra. While Arrowroot contains 2.22mg of Iron, Okra contains only 0.62mg.

Food varieties used in this article are Arrowroot, raw and Okra, raw.

Infographic

Arrowroot 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.
:
4
Okra
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Manganese +352.9%
Equal in Zinc - 0.58
Equal in Copper - 0.109
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Manganese +352.9%
Equal in Zinc - 0.58
Equal in Copper - 0.109
Equal in Selenium - 0.7

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.
:
7
Okra
Contains more Vitamin B3 +69.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +23.7%
Contains more Folate +463.3%
Contains more Vitamin A +3668.4%
Contains more Vitamin C +1110.5%
Contains more Vitamin B1 +39.9%
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Contains more Vitamin B3 +69.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +23.7%
Contains more Folate +463.3%
Contains more Vitamin A +3668.4%
Contains more Vitamin C +1110.5%
Contains more Vitamin B1 +39.9%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Okra
Contains more Protein +119.7%
Contains more Carbs +79.7%
Contains more Other +67.1%
Contains more Water +10.9%
Equal in Fats - 0.19
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 Protein +119.7%
Contains more Carbs +79.7%
Contains more Other +67.1%
Contains more Water +10.9%
Equal in Fats - 0.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Okra
Contains more Polyunsaturated fat +240.7%
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +325%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 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 -33.3%
Contains more Monounsaturated Fat +325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Okra Opinion
Net carbs 12.09g 4.25g Arrowroot
Protein 4.24g 1.93g Arrowroot
Fats 0.2g 0.19g Arrowroot
Carbs 13.39g 7.45g Arrowroot
Calories 65kcal 33kcal Arrowroot
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Arrowroot
Fiber 1.3g 3.2g Okra
Calcium 6mg 82mg Okra
Iron 2.22mg 0.62mg Arrowroot
Magnesium 25mg 57mg Okra
Phosphorus 98mg 61mg Arrowroot
Potassium 454mg 299mg Arrowroot
Sodium 26mg 7mg Okra
Zinc 0.63mg 0.58mg Arrowroot
Copper 0.121mg 0.109mg Arrowroot
Manganese 0.174mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 19IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 1.9mg 23mg Okra
Vitamin B1 0.143mg 0.2mg Okra
Vitamin B2 0.059mg 0.06mg Okra
Vitamin B3 1.693mg 1mg Arrowroot
Vitamin B5 0.292mg 0.245mg Arrowroot
Vitamin B6 0.266mg 0.215mg Arrowroot
Folate 338µg 60µg Arrowroot
Choline 12.3mg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.039g 0.026g Okra
Monounsaturated Fat 0.004g 0.017g Okra
Polyunsaturated fat 0.092g 0.027g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Okra
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
32%
Arrowroot
31%
Okra
Minerals Daily Need Coverage Score
27%
Arrowroot
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 58)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.