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Chayote vs Okra - In-Depth Nutrition Comparison

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What are the differences between Chayote and Okra?

  • Chayote is higher in Folate, however Okra is richer in Manganese, Vitamin K, Vitamin C, Vitamin B1, Magnesium, Vitamin B6, Calcium, Phosphorus, and Fiber.
  • Okra's daily need coverage for Manganese is 26% more.
  • Okra contains 2 times less Folate than Chayote. Chayote contains 93µg of Folate, while Okra contains 60µg.

We used Chayote, fruit, raw and Okra, raw types in this article.

Infographic

Chayote 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 Copper +12.8%
Contains more Zinc +27.6%
Contains less Sodium -71.4%
Contains more Iron +82.4%
Contains more Calcium +382.4%
Contains more Potassium +139.2%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Copper +12.8%
Contains more Zinc +27.6%
Contains less Sodium -71.4%
Contains more Iron +82.4%
Contains more Calcium +382.4%
Contains more Potassium +139.2%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%

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
:
8
Okra
Contains more Folate +55%
Contains more Vitamin C +198.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +182.9%
Contains more Vitamin K +663.4%
Equal in Vitamin B5 - 0.245
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
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 Folate +55%
Contains more Vitamin C +198.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +182.9%
Contains more Vitamin K +663.4%
Equal in Vitamin B5 - 0.245

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
14
Chayote
33
Okra
Mineral Summary Score
13
Chayote
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
5%
Chayote
12%
Okra
Carbohydrates
5%
Chayote
7%
Okra
Fats
1%
Chayote
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.
Chayote Okra
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote 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 is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chayote Okra Opinion
Calories 19 33 Okra
Protein 0.82 1.93 Okra
Fats 0.13 0.19 Okra
Vitamin C 7.7 23 Okra
Net carbs 2.809999942779541 4.25 Okra
Carbs 4.51 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.62 Okra
Calcium 17 82 Okra
Potassium 125 299 Okra
Magnesium 12 57 Okra
Sugar 1.66 1.48 Okra
Fiber 1.7 3.2 Okra
Copper 0.123 0.109 Chayote
Zinc 0.74 0.58 Chayote
Starch 0.34 Okra
Phosphorus 18 61 Okra
Sodium 2 7 Chayote
Vitamin A 0 716 Okra
Vitamin E 0.12 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.025 0.2 Okra
Vitamin B2 0.029 0.06 Okra
Vitamin B3 0.47 1 Okra
Vitamin B5 0.249 0.245 Chayote
Vitamin B6 0.076 0.215 Okra
Vitamin B12 0 0
Vitamin K 4.1 31.3 Okra
Folate 93 60 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.026 Okra
Monounsaturated Fat 0.01 0.017 Okra
Polyunsaturated fat 0.057 0.027 Chayote
Tryptophan 0.011 0.017 Okra
Threonine 0.04 0.065 Okra
Isoleucine 0.044 0.069 Okra
Leucine 0.077 0.105 Okra
Lysine 0.039 0.081 Okra
Methionine 0.001 0.021 Okra
Phenylalanine 0.047 0.065 Okra
Valine 0.063 0.091 Okra
Histidine 0.015 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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.