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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
4
:
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Manganese +352.9%
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Equal in Zinc - 0.63
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +1266.7%
Contains more Magnesium +128%
Contains less Sodium -73.1%
Contains more Manganese +352.9%
Contains more Iron +258.1%
Contains more Phosphorus +60.7%
Contains more Potassium +51.8%
Contains more Copper +11%
Equal in Zinc - 0.63
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.
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
:
Contains more Water +10.9%
Contains more Protein +119.7%
Contains more Carbs +79.7%
Contains more Other +67.1%
Equal in Fats - 0.2
Equal in Water - 80.75
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 Water +10.9%
Contains more Protein +119.7%
Contains more Carbs +79.7%
Contains more Other +67.1%
Equal in Fats - 0.2
Equal in Water - 80.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
2
:
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +240.7%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +240.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Okra
Fructose 0.57g Okra
Sugar 1.48g 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
Manganese 0.788mg 0.174mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 19IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg Okra
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 K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
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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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
33%
Okra
35%
Arrowroot
Minerals Daily Need Coverage Score
30%
Okra
27%
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

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.