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, vitamin A, folate, vitamin B6, magnesium, calcium, and fiber.
- Daily need coverage for iron for jerusalem artichoke is 35% higher.
Food types used in this article are Jerusalem-artichokes, raw and Okra, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +43.5% |
| Contains more IronIron | +448.4% |
| Contains more CopperCopper | +28.4% |
| Contains more PhosphorusPhosphorus | +27.9% |
| Contains less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +235.3% |
| Contains more CalciumCalcium | +485.7% |
| Contains more ZincZinc | +383.3% |
| Contains more ManganeseManganese | +1213.3% |
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.
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin B5Vitamin B5 | +62% |
| Contains more CholineCholine | +143.9% |
| Contains more Vitamin CVitamin C | +475% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +42.1% |
| Contains more Vitamin B6Vitamin B6 | +179.2% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +361.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.4mg | 0.62mg | 35% |
| Manganese | 0.06mg | 0.788mg | 32% |
| Vitamin K | 0.1µg | 31.3µg | 26% |
| Vitamin C | 4mg | 23mg | 21% |
| Folate | 13µg | 60µg | 12% |
| Vitamin B6 | 0.077mg | 0.215mg | 11% |
| Magnesium | 17mg | 57mg | 10% |
| Calcium | 14mg | 82mg | 7% |
| Fiber | 1.6g | 3.2g | 6% |
| Potassium | 429mg | 299mg | 4% |
| Zinc | 0.12mg | 0.58mg | 4% |
| Vitamin A | 1µg | 36µg | 4% |
| Vitamin B5 | 0.397mg | 0.245mg | 3% |
| Choline | 30mg | 12.3mg | 3% |
| Carbs | 17.44g | 7.45g | 3% |
| Copper | 0.14mg | 0.109mg | 3% |
| Calories | 73kcal | 33kcal | 2% |
| Phosphorus | 78mg | 61mg | 2% |
| Vitamin B3 | 1.3mg | 1mg | 2% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.19mg | 0.27mg | 1% |
| Protein | 2g | 1.93g | 0% |
| Fats | 0.01g | 0.19g | 0% |
| Net carbs | 15.84g | 4.25g | N/A |
| Sugar | 9.6g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 4mg | 7mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.2mg | 0.2mg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0g | 0.026g | 0% |
| Monounsaturated fat | 0.004g | 0.017g | 0% |
| Polyunsaturated fat | 0.001g | 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
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more CarbsCarbs | +134.1% |
| Contains more OtherOther | +198.8% |
| Contains more FatsFats | +1800% |
| Contains more WaterWater | +14.8% |
~equal in
Protein
~1.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +325% |
| Contains more Poly. FatPolyunsaturated fat | +2600% |
