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Okra vs Artichoke - In-Depth Nutrition Comparison

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A recap on differences between Okra and Artichoke

  • Okra is higher in Manganese, Vitamin K, Vitamin C, Vitamin B1, and Vitamin B6, yet Artichoke is higher in Copper, Fiber, and Iron.
  • Okra covers your daily Manganese needs 23% more than Artichoke.
  • Okra contains 3 times more Vitamin B1 than Artichoke. While Okra contains 0.2mg of Vitamin B1, Artichoke contains only 0.072mg.

Food varieties used in this article are Okra, raw and Artichokes, (globe or french), raw.

Infographic

Okra vs Artichoke 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
3
:
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Equal in Magnesium - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Contains more Calcium +86.4%
Contains less Sodium -92.6%
Contains more Zinc +18.4%
Contains more Iron +106.5%
Contains more Phosphorus +47.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Equal in Magnesium - 60

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 +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B3 - 1.046
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 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B6 +85.3%
Contains more Vitamin K +111.5%
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Equal in Vitamin B2 - 0.066
Equal in Vitamin B3 - 1.046

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 Artichoke
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 Artichoke Opinion
Net carbs 4.25g 5.11g Artichoke
Protein 1.93g 3.27g Artichoke
Fats 0.19g 0.15g Okra
Carbs 7.45g 10.51g Artichoke
Calories 33kcal 47kcal Artichoke
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 0.99g Artichoke
Fiber 3.2g 5.4g Artichoke
Calcium 82mg 44mg Okra
Iron 0.62mg 1.28mg Artichoke
Magnesium 57mg 60mg Artichoke
Phosphorus 61mg 90mg Artichoke
Potassium 299mg 370mg Artichoke
Sodium 7mg 94mg Okra
Zinc 0.58mg 0.49mg Okra
Copper 0.109mg 0.231mg Artichoke
Vitamin A 716IU 13IU Okra
Vitamin E 0.27mg 0.19mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 11.7mg Okra
Vitamin B1 0.2mg 0.072mg Okra
Vitamin B2 0.06mg 0.066mg Artichoke
Vitamin B3 1mg 1.046mg Artichoke
Vitamin B5 0.245mg 0.338mg Artichoke
Vitamin B6 0.215mg 0.116mg Okra
Folate 60µg 68µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 14.8µg 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 0.036g Okra
Monounsaturated Fat 0.017g 0.005g Okra
Polyunsaturated fat 0.027g 0.064g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Artichoke
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
19
Artichoke
Mineral Summary Score
24
Okra
35
Artichoke

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
20%
Artichoke
Carbohydrates
7%
Okra
11%
Artichoke
Fats
1%
Okra
1%
Artichoke

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $0.6)
Which food is richer in minerals?
Artichoke
Artichoke 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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.