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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
Okra
3
:
5
Artichoke
Artichoke
Contains more Calcium +86.4%
Contains more Zinc +18.4%
Contains less Sodium -92.6%
Contains more Iron +106.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Phosphorus +47.5%
Equal in Magnesium - 60
Okra
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Artichoke
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Contains more Calcium +86.4%
Contains more Zinc +18.4%
Contains less Sodium -92.6%
Contains more Iron +106.5%
Contains more Potassium +23.7%
Contains more Copper +111.9%
Contains more Phosphorus +47.5%
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
Okra
6
:
4
Artichoke
Artichoke
Contains more Vitamin C +96.6%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
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
Okra
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Artichoke
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Contains more Vitamin C +96.6%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
12%
Okra
20%
Artichoke
Carbohydrates
7%
Okra
11%
Artichoke
Fats
1%
Okra
1%
Artichoke

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Artichoke
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Artichoke
Artichoke contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Artichoke Opinion
Calories 33 47 Artichoke
Protein 1.93 3.27 Artichoke
Fats 0.19 0.15 Okra
Vitamin C 23 11.7 Okra
Carbs 7.45 10.51 Artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.28 Artichoke
Calcium 82 44 Okra
Potassium 299 370 Artichoke
Magnesium 57 60 Artichoke
Sugars 1.48 0.99 Artichoke
Fiber 3.2 5.4 Artichoke
Copper 0.109 0.231 Artichoke
Zinc 0.58 0.49 Okra
Starch 0.34 Okra
Phosphorus 61 90 Artichoke
Sodium 7 94 Okra
Vitamin A 716 13 Okra
Vitamin E 0.27 0.19 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.072 Okra
Vitamin B2 0.06 0.066 Artichoke
Vitamin B3 1 1.046 Artichoke
Vitamin B5 0.245 0.338 Artichoke
Vitamin B6 0.215 0.116 Okra
Vitamin B12 0 0
Vitamin K 31.3 14.8 Okra
Folate 60 68 Artichoke
Trans Fat 0 0
Saturated Fat 0.026 0.036 Okra
Monounsaturated Fat 0.017 0.005 Okra
Polyunsaturated fat 0.027 0.064 Artichoke
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 Okra
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.