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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Arrowroot
Arrowroot
5
:
3
Okra
Okra
Contains more Iron +258.1%
Contains more Potassium +51.8%
Contains more Copper +11%
Contains more Phosphorus +60.7%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Equal in Copper - 0.109
Equal in Zinc - 0.58
Arrowroot
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Okra
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +258.1%
Contains more Potassium +51.8%
Contains more Copper +11%
Contains more Phosphorus +60.7%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Equal in Copper - 0.109
Equal in Zinc - 0.58

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
Arrowroot
Arrowroot
4
:
6
Okra
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 C +1110.5%
Contains more Vitamin A +3668.4%
Contains more Vitamin B1 +39.9%
Equal in Vitamin B2 - 0.06
Arrowroot
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Okra
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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 C +1110.5%
Contains more Vitamin A +3668.4%
Contains more Vitamin B1 +39.9%
Equal in Vitamin B2 - 0.06

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
33
Okra
Mineral Summary Score
31
Arrowroot
24
Okra

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 food.
Protein
25%
Arrowroot
12%
Okra
Carbohydrates
13%
Arrowroot
7%
Okra
Fats
1%
Arrowroot
1%
Okra

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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 - 14)
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.

All nutrients comparison - raw data values

Nutrient Arrowroot Okra Opinion
Calories 65 33 Arrowroot
Protein 4.24 1.93 Arrowroot
Fats 0.2 0.19 Arrowroot
Vitamin C 1.9 23 Okra
Net carbs 12.09000015258789 4.25 Arrowroot
Carbs 13.39 7.45 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.62 Arrowroot
Calcium 6 82 Okra
Potassium 454 299 Arrowroot
Magnesium 25 57 Okra
Sugar 1.48 Arrowroot
Fiber 1.3 3.2 Okra
Copper 0.121 0.109 Arrowroot
Zinc 0.63 0.58 Arrowroot
Starch 0.34 Okra
Phosphorus 98 61 Arrowroot
Sodium 26 7 Okra
Vitamin A 19 716 Okra
Vitamin E 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.143 0.2 Okra
Vitamin B2 0.059 0.06 Okra
Vitamin B3 1.693 1 Arrowroot
Vitamin B5 0.292 0.245 Arrowroot
Vitamin B6 0.266 0.215 Arrowroot
Vitamin B12 0 0
Vitamin K 31.3 Okra
Folate 338 60 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.026 Okra
Monounsaturated Fat 0.004 0.017 Okra
Polyunsaturated fat 0.092 0.027 Arrowroot
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 Okra
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.