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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, Iron, and Phosphorus, however, Okra has more Manganese, 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.
Contains more Iron +87.1%
Contains more Phosphorus +63.9%
Contains more Potassium +86%
Contains more Copper +135.8%
Contains more Calcium +82.2%
Contains more Magnesium +147.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Manganese +201.9%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +87.1%
Contains more Phosphorus +63.9%
Contains more Potassium +86%
Contains more Copper +135.8%
Contains more Calcium +82.2%
Contains more Magnesium +147.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Manganese +201.9%
Equal in Selenium - 0.7

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.
:
7
Okra
Contains more Vitamin C +91.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +150%
Contains more Folate +361.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Contains more Vitamin C +91.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +20%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +150%
Contains more Folate +361.5%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +35%
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +17.6%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +35%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus root Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Lotus root Okra Opinion
Net carbs 12.33g 4.25g Lotus root
Protein 2.6g 1.93g Lotus root
Fats 0.1g 0.19g Okra
Carbs 17.23g 7.45g Lotus root
Calories 74kcal 33kcal Lotus root
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Lotus root
Fiber 4.9g 3.2g Lotus root
Calcium 45mg 82mg Okra
Iron 1.16mg 0.62mg Lotus root
Magnesium 23mg 57mg Okra
Phosphorus 100mg 61mg Lotus root
Potassium 556mg 299mg Lotus root
Sodium 40mg 7mg Okra
Zinc 0.39mg 0.58mg Okra
Copper 0.257mg 0.109mg Lotus root
Manganese 0.261mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 44mg 23mg Lotus root
Vitamin B1 0.16mg 0.2mg Okra
Vitamin B2 0.22mg 0.06mg Lotus root
Vitamin B3 0.4mg 1mg Okra
Vitamin B5 0.377mg 0.245mg Lotus root
Vitamin B6 0.258mg 0.215mg Lotus root
Folate 13µg 60µg Okra
Choline 12.3mg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.02mg 0.017mg Lotus root
Threonine 0.051mg 0.065mg Okra
Isoleucine 0.054mg 0.069mg Okra
Leucine 0.069mg 0.105mg Okra
Lysine 0.094mg 0.081mg Lotus root
Methionine 0.022mg 0.021mg Lotus root
Phenylalanine 0.047mg 0.065mg Okra
Valine 0.055mg 0.091mg Okra
Histidine 0.038mg 0.031mg Lotus root
Saturated Fat 0.03g 0.026g Okra
Monounsaturated Fat 0.02g 0.017g Lotus root
Polyunsaturated fat 0.02g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Lotus root
31%
Okra
Minerals Daily Need Coverage Score
30%
Lotus root
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $1)
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

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.