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Celeriac vs Okra - In-Depth Nutrition Comparison

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How are Celeriac and Okra different?

  • Celeriac is higher in Vitamin K, and Phosphorus, however Okra is richer in Manganese, Vitamin C, Folate, Vitamin B1, Magnesium, and Fiber.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Celeriac contains 2 times more Phosphorus than Okra. While Celeriac contains 115mg of Phosphorus, Okra contains only 61mg.

Celeriac, raw and Okra, raw are the varieties used in this article.

Infographic

Celeriac 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
:
5
Okra
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Equal in Potassium - 299

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 E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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 E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Equal in Vitamin B2 - 0.06

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.
Celeriac Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Okra Opinion
Net carbs 7.4g 4.25g Celeriac
Protein 1.5g 1.93g Okra
Fats 0.3g 0.19g Celeriac
Carbs 9.2g 7.45g Celeriac
Calories 42kcal 33kcal Celeriac
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 1.6g 1.48g Okra
Fiber 1.8g 3.2g Okra
Calcium 43mg 82mg Okra
Iron 0.7mg 0.62mg Celeriac
Magnesium 20mg 57mg Okra
Phosphorus 115mg 61mg Celeriac
Potassium 300mg 299mg Celeriac
Sodium 100mg 7mg Okra
Zinc 0.33mg 0.58mg Okra
Copper 0.07mg 0.109mg Okra
Vitamin A 0IU 716IU Okra
Vitamin E 0.36mg 0.27mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 23mg Okra
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.7mg 1mg Okra
Vitamin B5 0.352mg 0.245mg Celeriac
Vitamin B6 0.165mg 0.215mg Okra
Folate 8µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 41µg 31.3µg Celeriac
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 0.079g 0.026g Okra
Monounsaturated Fat 0.058g 0.017g Celeriac
Polyunsaturated fat 0.148g 0.027g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac 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
20
Celeriac
33
Okra
Mineral Summary Score
22
Celeriac
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
9%
Celeriac
12%
Okra
Carbohydrates
9%
Celeriac
7%
Okra
Fats
1%
Celeriac
1%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 93mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 35)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.