Mashed potato vs. Okra — In-Depth Nutrition Comparison
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What are the differences between Mashed potato and Okra?
- The amount of Manganese, Vitamin C, Vitamin K, Vitamin B1, Folate, Magnesium, Copper, Fiber, and Vitamin B6 in Okra is higher than in Mashed potato.
- Okra's daily need coverage for Manganese is 30% more.
- Okra contains 44 times less Sodium than Mashed potato. Mashed potato contains 306mg of Sodium, while Okra contains 7mg.
We used Fast foods, potato, mashed and Okra, raw types in this article.
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
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Selenium
+14.3%
Contains
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Calcium
+355.6%
Contains
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Iron
+100%
Contains
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Magnesium
+280%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+163.6%
Contains
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Copper
+211.4%
Contains
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Manganese
+704.1%
Equal in Phosphorus - 61
Equal in Potassium - 299
Contains
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Selenium
+14.3%
Contains
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Calcium
+355.6%
Contains
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Iron
+100%
Contains
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Magnesium
+280%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+163.6%
Contains
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Copper
+211.4%
Contains
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Manganese
+704.1%
Equal in Phosphorus - 61
Equal in Potassium - 299
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
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Vitamin E
+55.6%
Contains
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Vitamin B12
+∞%
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Vitamin A
+287%
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Vitamin C
+∞%
Contains
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Vitamin B1
+1233.3%
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Vitamin B2
+300%
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Vitamin B6
+79.2%
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Folate
+566.7%
Contains
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Vitamin K
+430.5%
Equal in Vitamin B3 - 1
Contains
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Vitamin E
+55.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+287%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1233.3%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+79.2%
Contains
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Folate
+566.7%
Contains
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Vitamin K
+430.5%
Equal in Vitamin B3 - 1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1384.2%
Contains
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Carbs
+96.6%
Contains
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Other
+48.2%
Contains
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Protein
+17%
Contains
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Water
+12.5%
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Contains
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Fats
+1384.2%
Contains
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Carbs
+96.6%
Contains
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Other
+48.2%
Contains
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Protein
+17%
Contains
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Water
+12.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4135.3%
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Polyunsaturated fat
+4870.4%
Contains
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Saturated Fat
-95.5%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Contains
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Monounsaturated Fat
+4135.3%
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Polyunsaturated fat
+4870.4%
Contains
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Saturated Fat
-95.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+3458.8%
Contains
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Sucrose
+500%
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Glucose
+60%
Contains
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Fructose
+185%
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+3458.8%
Contains
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Sucrose
+500%
Contains
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Glucose
+60%
Contains
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Fructose
+185%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 4.25g |
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| Protein | 1.65g | 1.93g |
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| Fats | 2.82g | 0.19g |
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| Carbs | 14.65g | 7.45g |
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| Calories | 89kcal | 33kcal |
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| Starch | 12.1g | 0.34g |
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| Fructose | 0.2g | 0.57g |
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| Sugar | 0.5g | 1.48g |
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| Fiber | 1.3g | 3.2g |
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| Calcium | 18mg | 82mg |
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| Iron | 0.31mg | 0.62mg |
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| Magnesium | 15mg | 57mg |
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| Phosphorus | 59mg | 61mg |
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| Potassium | 286mg | 299mg |
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| Sodium | 306mg | 7mg |
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| Zinc | 0.22mg | 0.58mg |
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| Copper | 0.035mg | 0.109mg |
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| Manganese | 0.098mg | 0.788mg |
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| Selenium | 0.8µg | 0.7µg |
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| Vitamin A | 185IU | 716IU |
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| Vitamin A RAE | 43µg | 36µg |
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| Vitamin E | 0.42mg | 0.27mg |
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| Vitamin C | 0mg | 23mg |
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| Vitamin B1 | 0.015mg | 0.2mg |
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| Vitamin B2 | 0.015mg | 0.06mg |
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| Vitamin B3 | 1.08mg | 1mg |
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| Vitamin B5 | 0.245mg |
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| Vitamin B6 | 0.12mg | 0.215mg |
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| Folate | 9µg | 60µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 31.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 0.026g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.017g |
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| Polyunsaturated fat | 1.342g | 0.027g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
33%
Minerals Daily Need Coverage Score
15%
30%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 299mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.551g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)