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Jerusalem artichoke vs Okra - In-Depth Nutrition Comparison

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The main differences between Jerusalem artichoke and Okra

  • Jerusalem artichoke is richer in Iron, yet Okra is richer in Manganese, Vitamin K, Vitamin C, Folate, Vitamin B6, Magnesium, Calcium, and Fiber.
  • Daily need coverage for Iron from Jerusalem artichoke is 35% higher.

Food types used in this article are Jerusalem-artichokes, raw and Okra, raw.

Infographic

Jerusalem 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
Contains more Iron +448.4%
Contains more Potassium +43.5%
Contains more Copper +28.4%
Contains more Phosphorus +27.9%
Contains less Sodium -42.9%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +448.4%
Contains more Potassium +43.5%
Contains more Copper +28.4%
Contains more Phosphorus +27.9%
Contains less Sodium -42.9%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%

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 B3 +30%
Contains more Vitamin B5 +62%
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin B6 +179.2%
Contains more Vitamin K +31200%
Contains more Folate +361.5%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
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 Vitamin B3 +30%
Contains more Vitamin B5 +62%
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin B6 +179.2%
Contains more Vitamin K +31200%
Contains more Folate +361.5%
Equal in Vitamin B1 - 0.2
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.
Jerusalem artichoke Okra
Lower in Sugar ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Okra Opinion
Calories 73kcal 33kcal Jerusalem artichoke
Protein 2g 1.93g Jerusalem artichoke
Fats 0.01g 0.19g Okra
Vitamin C 4mg 23mg Okra
Net carbs 15.84g 4.25g Jerusalem artichoke
Carbs 17.44g 7.45g Jerusalem artichoke
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.4mg 0.62mg Jerusalem artichoke
Calcium 14mg 82mg Okra
Potassium 429mg 299mg Jerusalem artichoke
Magnesium 17mg 57mg Okra
Sugar 9.6g 1.48g Okra
Fiber 1.6g 3.2g Okra
Copper 0.14mg 0.109mg Jerusalem artichoke
Zinc 0.12mg 0.58mg Okra
Starch g 0.34g Okra
Phosphorus 78mg 61mg Jerusalem artichoke
Sodium 4mg 7mg Jerusalem artichoke
Vitamin A 20IU 716IU Okra
Vitamin E 0.19mg 0.27mg Okra
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1.3mg 1mg Jerusalem artichoke
Vitamin B5 0.397mg 0.245mg Jerusalem artichoke
Vitamin B6 0.077mg 0.215mg Okra
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 31.3µg Okra
Folate 13µg 60µg Okra
Trans Fat 0g 0g
Saturated Fat 0g 0.026g Jerusalem artichoke
Monounsaturated Fat 0.004g 0.017g Okra
Polyunsaturated fat 0.001g 0.027g 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
Fructose g 0.57g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerusalem artichoke Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13
Jerusalem artichoke
33
Okra
Mineral Summary Score
33
Jerusalem 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
12%
Jerusalem artichoke
12%
Okra
Carbohydrates
17%
Jerusalem artichoke
7%
Okra
Fats
0%
Jerusalem artichoke
1%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 8.12g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $0.6)
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.

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.