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  6. Beetroot vs. Okra

Beetroot vs. Okra — In-Depth Nutrition Comparison

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How are beetroot and okra different?

  • Beetroot is richer in folate, while okra is higher in vitamin K, vitamin C, manganese, vitamin B1, vitamin A, vitamin B6, magnesium, and calcium.
  • Okra covers your daily need for vitamin K, 26% more than beetroot.
  • Beetroot contains 2 times more folate than okra. Beetroot contains 109µg of folate, while okra contains 60µg.

Beets, raw and Okra, raw types were used in this article.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Okra
Okra
7
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 IronIron +29%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +412.5%
Contains more CopperCopper +45.3%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +52.5%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +139.5%
~equal in Potassium ~299mg
~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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Okra
Okra
10
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 FolateFolate +81.7%
Contains more Vitamin CVitamin C +369.4%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +199.4%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +220.9%
Contains more Vitamin KVitamin K +15550%
Contains more CholineCholine +105%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Okra DV% diff.
Vitamin K 0.2µg 31.3µg 26%
Manganese 0.329mg 0.788mg 20%
Vitamin C 4.9mg 23mg 20%
Vitamin B1 0.031mg 0.2mg 14%
Folate 109µg 60µg 12%
Vitamin B6 0.067mg 0.215mg 11%
Magnesium 23mg 57mg 8%
Calcium 16mg 82mg 7%
Copper 0.075mg 0.109mg 4%
Vitamin B3 0.334mg 1mg 4%
Vitamin A 2µg 36µg 4%
Phosphorus 40mg 61mg 3%
Sodium 78mg 7mg 3%
Iron 0.8mg 0.62mg 2%
Vitamin B2 0.04mg 0.06mg 2%
Fiber 2.8g 3.2g 2%
Zinc 0.35mg 0.58mg 2%
Vitamin E 0.04mg 0.27mg 2%
Vitamin B5 0.155mg 0.245mg 2%
Choline 6mg 12.3mg 1%
Calories 43kcal 33kcal 1%
Protein 1.61g 1.93g 1%
Potassium 325mg 299mg 1%
Carbs 9.56g 7.45g 1%
Fructose 0.57g 1%
Fats 0.17g 0.19g 0%
Net carbs 6.76g 4.25g N/A
Sugar 6.76g 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.032g 0.017g 0%
Polyunsaturated fat 0.06g 0.027g 0%
Tryptophan 0.019mg 0.017mg 0%
Threonine 0.047mg 0.065mg 0%
Isoleucine 0.048mg 0.069mg 0%
Leucine 0.068mg 0.105mg 0%
Lysine 0.058mg 0.081mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.046mg 0.065mg 0%
Valine 0.056mg 0.091mg 0%
Histidine 0.021mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Okra
Okra
3
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 CarbsCarbs +28.3%
Contains more OtherOther +27.1%
Contains more ProteinProtein +19.9%
Contains more FatsFats +11.8%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Okra
Okra
1
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 Mono. FatMonounsaturated fat +88.2%
Contains more Poly. FatPolyunsaturated fat +122.2%
~equal in Saturated fat ~0.026g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.