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Okra vs Arrowroot - In-Depth Nutrition Comparison

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A recap on differences between Okra and Arrowroot

  • Okra is higher in Manganese, Vitamin C, Magnesium, Fiber, and Calcium, yet Arrowroot is higher in Folate, Iron, and Phosphorus.
  • Arrowroot covers your daily Folate needs 70% more than Okra.
  • Okra contains 14 times more Calcium than Arrowroot. While Okra contains 82mg of Calcium, Arrowroot contains only 6mg.

Food varieties used in this article are Okra, raw and Arrowroot, raw.

Infographic

Okra vs Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
3
:
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Equal in Zinc - 0.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Equal in Zinc - 0.63

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
Okra
6
:
Contains more Vitamin A +3668.4%
Contains more Vitamin C +1110.5%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +69.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +23.7%
Contains more Folate +463.3%
Equal in Vitamin B2 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin A +3668.4%
Contains more Vitamin C +1110.5%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B3 +69.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +23.7%
Contains more Folate +463.3%
Equal in Vitamin B2 - 0.059

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.
Okra Arrowroot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Arrowroot Opinion
Net carbs 4.25g 12.09g Arrowroot
Protein 1.93g 4.24g Arrowroot
Fats 0.19g 0.2g Arrowroot
Carbs 7.45g 13.39g Arrowroot
Calories 33kcal 65kcal Arrowroot
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g g Arrowroot
Fiber 3.2g 1.3g Okra
Calcium 82mg 6mg Okra
Iron 0.62mg 2.22mg Arrowroot
Magnesium 57mg 25mg Okra
Phosphorus 61mg 98mg Arrowroot
Potassium 299mg 454mg Arrowroot
Sodium 7mg 26mg Okra
Zinc 0.58mg 0.63mg Arrowroot
Copper 0.109mg 0.121mg Arrowroot
Vitamin A 716IU 19IU Okra
Vitamin E 0.27mg mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 1.9mg Okra
Vitamin B1 0.2mg 0.143mg Okra
Vitamin B2 0.06mg 0.059mg Okra
Vitamin B3 1mg 1.693mg Arrowroot
Vitamin B5 0.245mg 0.292mg Arrowroot
Vitamin B6 0.215mg 0.266mg Arrowroot
Folate 60µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 31.3µg µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.039g Okra
Monounsaturated Fat 0.017g 0.004g Okra
Polyunsaturated fat 0.027g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33
Okra
35
Arrowroot
Mineral Summary Score
24
Okra
31
Arrowroot

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%
Okra
25%
Arrowroot
Carbohydrates
7%
Okra
13%
Arrowroot
Fats
1%
Okra
1%
Arrowroot

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 58)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.