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  6. Lotus root vs. Okra

Lotus root vs. Okra — In-Depth Nutrition Comparison

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Important differences between lotus root and okra

  • Lotus root has more vitamin C, copper, vitamin B2, potassium, fiber, and iron; however, okra has more manganese, vitamin A, folate, and magnesium.
  • Lotus root's daily need coverage for vitamin C is 23% more.
  • Lotus root has 4 times more vitamin B2 than okra. Lotus root has 0.22mg of vitamin B2, while okra has 0.06mg.

The food varieties used in the comparison are Lotus root, raw and Okra, raw.

Infographic

Lotus root 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% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Okra
Okra
5
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 PotassiumPotassium +86%
Contains more IronIron +87.1%
Contains more CopperCopper +135.8%
Contains more PhosphorusPhosphorus +63.9%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +82.2%
Contains more ZincZinc +48.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +201.9%
~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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Okra
Okra
7
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 Vitamin CVitamin C +91.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +150%
Contains more FolateFolate +361.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Okra DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.261mg 0.788mg 23%
Vitamin C 44mg 23mg 23%
Copper 0.257mg 0.109mg 16%
Vitamin B2 0.22mg 0.06mg 12%
Folate 13µg 60µg 12%
Magnesium 23mg 57mg 8%
Potassium 556mg 299mg 8%
Fiber 4.9g 3.2g 7%
Iron 1.16mg 0.62mg 7%
Phosphorus 100mg 61mg 6%
Calcium 45mg 82mg 4%
Vitamin B3 0.4mg 1mg 4%
Vitamin A 0µg 36µg 4%
Carbs 17.23g 7.45g 3%
Vitamin B6 0.258mg 0.215mg 3%
Vitamin B5 0.377mg 0.245mg 3%
Vitamin B1 0.16mg 0.2mg 3%
Choline 12.3mg 2%
Calories 74kcal 33kcal 2%
Vitamin E 0.27mg 2%
Zinc 0.39mg 0.58mg 2%
Fructose 0.57g 1%
Protein 2.6g 1.93g 1%
Sodium 40mg 7mg 1%
Fats 0.1g 0.19g 0%
Net carbs 12.33g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.03g 0.026g 0%
Monounsaturated fat 0.02g 0.017g 0%
Polyunsaturated fat 0.02g 0.027g 0%
Tryptophan 0.02mg 0.017mg 0%
Threonine 0.051mg 0.065mg 0%
Isoleucine 0.054mg 0.069mg 0%
Leucine 0.069mg 0.105mg 0%
Lysine 0.094mg 0.081mg 0%
Methionine 0.022mg 0.021mg 0%
Phenylalanine 0.047mg 0.065mg 0%
Valine 0.055mg 0.091mg 0%
Histidine 0.038mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Okra
Okra
2
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 ProteinProtein +34.7%
Contains more CarbsCarbs +131.3%
Contains more OtherOther +14.1%
Contains more FatsFats +90%
Contains more WaterWater +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Okra
Okra
2
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 +17.6%
Contains less Sat. FatSaturated fat -13.3%
Contains more Poly. FatPolyunsaturated fat +35%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.