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Artichoke vs Okra - In-Depth Nutrition Comparison

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A recap on differences between Artichoke and Okra

  • Artichoke is higher in Copper, Fiber, and Iron, yet Okra is higher in Manganese, Vitamin K, Vitamin C, Vitamin B1, and Vitamin B6.
  • Okra covers your daily Manganese needs 23% more than Artichoke.
  • Artichoke contains 3 times more Choline than Okra. While Artichoke contains 34.4mg of Choline, Okra contains only 12.3mg.

Food varieties used in this article are Artichokes, (globe or french), raw and Okra, raw.

Infographic

Artichoke 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
:
3
Okra
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Equal in Magnesium - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Equal in Magnesium - 57

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
:
6
Okra
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
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 B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 1

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.
Artichoke 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 Artichoke Okra Opinion
Net carbs 5.11g 4.25g Artichoke
Protein 3.27g 1.93g Artichoke
Fats 0.15g 0.19g Okra
Carbs 10.51g 7.45g Artichoke
Calories 47kcal 33kcal Artichoke
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 0.99g 1.48g Artichoke
Fiber 5.4g 3.2g Artichoke
Calcium 44mg 82mg Okra
Iron 1.28mg 0.62mg Artichoke
Magnesium 60mg 57mg Artichoke
Phosphorus 90mg 61mg Artichoke
Potassium 370mg 299mg Artichoke
Sodium 94mg 7mg Okra
Zinc 0.49mg 0.58mg Okra
Copper 0.231mg 0.109mg Artichoke
Vitamin A 13IU 716IU Okra
Vitamin E 0.19mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 23mg Okra
Vitamin B1 0.072mg 0.2mg Okra
Vitamin B2 0.066mg 0.06mg Artichoke
Vitamin B3 1.046mg 1mg Artichoke
Vitamin B5 0.338mg 0.245mg Artichoke
Vitamin B6 0.116mg 0.215mg Okra
Folate 68µg 60µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 31.3µg Okra
Tryptophan mg 0.017mg Okra
Threonine mg 0.065mg Okra
Isoleucine mg 0.069mg Okra
Leucine mg 0.105mg Okra
Lysine mg 0.081mg Okra
Methionine mg 0.021mg Okra
Phenylalanine mg 0.065mg Okra
Valine mg 0.091mg Okra
Histidine mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.026g Okra
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.064g 0.027g Artichoke

Which food is preferable for your diet?

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

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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
19
Artichoke
33
Okra
Mineral Summary Score
35
Artichoke
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
20%
Artichoke
12%
Okra
Carbohydrates
11%
Artichoke
7%
Okra
Fats
1%
Artichoke
1%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food is richer in minerals?
Artichoke
Artichoke 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

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.