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Arrowroot vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between arrowroot and okra

  • Arrowroot is higher in folate, iron, and phosphorus, yet okra is higher in manganese, vitamin C, vitamin A, 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +258.1%
Contains more PhosphorusPhosphorus +60.7%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +1266.7%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +352.9%
~equal in Copper ~0.109mg
~equal in Zinc ~0.58mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Okra
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more FolateFolate +463.3%
Contains more Vitamin CVitamin C +1110.5%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B1Vitamin B1 +39.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Okra DV% diff.
Folate 338µg 60µg 70%
Manganese 0.174mg 0.788mg 27%
Vitamin K 31.3µg 26%
Vitamin C 1.9mg 23mg 23%
Iron 2.22mg 0.62mg 20%
Fiber 1.3g 3.2g 8%
Magnesium 25mg 57mg 8%
Calcium 6mg 82mg 8%
Vitamin B1 0.143mg 0.2mg 5%
Phosphorus 98mg 61mg 5%
Protein 4.24g 1.93g 5%
Potassium 454mg 299mg 5%
Vitamin B3 1.693mg 1mg 4%
Vitamin B6 0.266mg 0.215mg 4%
Vitamin A 1µg 36µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Calories 65kcal 33kcal 2%
Carbs 13.39g 7.45g 2%
Sodium 26mg 7mg 1%
Copper 0.121mg 0.109mg 1%
Vitamin B5 0.292mg 0.245mg 1%
Fructose 0.57g 1%
Fats 0.2g 0.19g 0%
Net carbs 12.09g 4.25g N/A
Sugar 1.48g N/A
Zinc 0.63mg 0.58mg 0%
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.059mg 0.06mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.004g 0.017g 0%
Polyunsaturated fat 0.092g 0.027g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +240.7%
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +325%

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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.