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Okra vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on the differences between okra and arrowroot

  • Okra is higher in manganese, vitamin C, vitamin A, 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 38 times more vitamin A than arrowroot. While okra contains 716IU of vitamin A, arrowroot contains only 19IU.

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

Infographic

Okra vs Arrowroot 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.
Okra
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +1266.7%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +352.9%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +258.1%
Contains more CopperCopper +11%
Contains more PhosphorusPhosphorus +60.7%
~equal in Zinc ~0.63mg
~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.
Okra
6
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%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +1110.5%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more FolateFolate +463.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Arrowroot DV% diff.
Folate 60µg 338µg 70%
Manganese 0.788mg 0.174mg 27%
Vitamin K 31.3µg 26%
Vitamin C 23mg 1.9mg 23%
Iron 0.62mg 2.22mg 20%
Fiber 3.2g 1.3g 8%
Magnesium 57mg 25mg 8%
Calcium 82mg 6mg 8%
Vitamin B1 0.2mg 0.143mg 5%
Phosphorus 61mg 98mg 5%
Protein 1.93g 4.24g 5%
Potassium 299mg 454mg 5%
Vitamin B3 1mg 1.693mg 4%
Vitamin B6 0.215mg 0.266mg 4%
Vitamin A 36µg 1µg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Calories 33kcal 65kcal 2%
Carbs 7.45g 13.39g 2%
Sodium 7mg 26mg 1%
Copper 0.109mg 0.121mg 1%
Vitamin B5 0.245mg 0.292mg 1%
Fructose 0.57g 1%
Fats 0.19g 0.2g 0%
Net carbs 4.25g 12.09g N/A
Sugar 1.48g N/A
Zinc 0.58mg 0.63mg 0%
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.06mg 0.059mg 0%
Saturated fat 0.026g 0.039g 0%
Monounsaturated fat 0.017g 0.004g 0%
Polyunsaturated fat 0.027g 0.092g 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
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +119.7%
Contains more CarbsCarbs +79.7%
Contains more OtherOther +67.1%
~equal in Fats ~0.2g
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +240.7%

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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. 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.