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  6. Artichoke vs. Okra

Artichoke vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between artichoke and okra

  • Artichoke is higher in copper, fiber, and iron, yet okra is higher in manganese, vitamin A, vitamin K, vitamin C, vitamin B1, and vitamin B6.
  • Okra covers your daily manganese needs 23% more than artichoke.
  • Artichoke contains 2 times more copper than okra. While artichoke contains 0.231mg of copper, okra contains only 0.109mg.

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

Infographic

Artichoke 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Okra
Okra
5
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 +23.7%
Contains more IronIron +106.5%
Contains more CopperCopper +111.9%
Contains more PhosphorusPhosphorus +47.5%
Contains more CalciumCalcium +86.4%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +207.8%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~57mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 0.33% 3.8% 18% 15% 20% 20% 27% 0% 37% 51%
Okra
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B5Vitamin B5 +38%
Contains more FolateFolate +13.3%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin KVitamin K +111.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Okra DV% diff.
Manganese 0.256mg 0.788mg 23%
Copper 0.231mg 0.109mg 14%
Vitamin K 14.8µg 31.3µg 14%
Vitamin C 11.7mg 23mg 13%
Vitamin B1 0.072mg 0.2mg 11%
Fiber 5.4g 3.2g 9%
Iron 1.28mg 0.62mg 8%
Vitamin B6 0.116mg 0.215mg 8%
Calcium 44mg 82mg 4%
Phosphorus 90mg 61mg 4%
Sodium 94mg 7mg 4%
Vitamin A 1µg 36µg 4%
Choline 34.4mg 12.3mg 4%
Protein 3.27g 1.93g 3%
Potassium 370mg 299mg 2%
Vitamin B5 0.338mg 0.245mg 2%
Folate 68µg 60µg 2%
Calories 47kcal 33kcal 1%
Carbs 10.51g 7.45g 1%
Magnesium 60mg 57mg 1%
Zinc 0.49mg 0.58mg 1%
Vitamin E 0.19mg 0.27mg 1%
Selenium 0.2µg 0.7µg 1%
Fructose 0.57g 1%
Protein per 100 calories 7g 5.8g N/A
Calories per 10 g protein 144kcal 171kcal N/A
Weight per 100 calories 213g 303g N/A
Fats 0.15g 0.19g 0%
Net carbs 5.11g 4.25g N/A
Sugar 0.99g 1.48g N/A
Starch 0.34g 0%
Vitamin B2 0.066mg 0.06mg 0%
Vitamin B3 1.046mg 1mg 0%
Saturated fat 0.036g 0.026g 0%
Monounsaturated fat 0.005g 0.017g 0%
Polyunsaturated fat 0.064g 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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Okra
Okra
2
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 +69.4%
Contains more CarbsCarbs +41.1%
Contains more OtherOther +32.9%
Contains more FatsFats +26.7%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Okra
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 +137%
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +240%

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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. 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.