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  6. Okra vs. Artichoke

Okra vs. Artichoke — In-Depth Nutrition Comparison

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A recap on the differences between okra and artichoke

  • Okra is higher in manganese, vitamin A, 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 55 times more vitamin A than artichoke. While okra contains 716 IU of vitamin A, artichoke contains only 13 IU.

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

Infographic

Okra vs Artichoke 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
Okra
5
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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more CalciumCalcium +86.4%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +207.8%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +23.7%
Contains more IronIron +106.5%
Contains more CopperCopper +111.9%
Contains more PhosphorusPhosphorus +47.5%
~equal in Magnesium ~60mg

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
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 0.33% 3.8% 18% 15% 20% 20% 27% 0% 37% 51%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin KVitamin K +111.5%
Contains more Vitamin B5Vitamin B5 +38%
Contains more FolateFolate +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B3 ~1.046mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Artichoke DV% diff.
Manganese 0.788mg 0.256mg 23%
Copper 0.109mg 0.231mg 14%
Vitamin K 31.3µg 14.8µg 14%
Vitamin C 23mg 11.7mg 13%
Vitamin B1 0.2mg 0.072mg 11%
Fiber 3.2g 5.4g 9%
Iron 0.62mg 1.28mg 8%
Vitamin B6 0.215mg 0.116mg 8%
Calcium 82mg 44mg 4%
Phosphorus 61mg 90mg 4%
Sodium 7mg 94mg 4%
Vitamin A 36µg 1µg 4%
Choline 12.3mg 34.4mg 4%
Protein 1.93g 3.27g 3%
Potassium 299mg 370mg 2%
Vitamin B5 0.245mg 0.338mg 2%
Folate 60µg 68µg 2%
Calories 33kcal 47kcal 1%
Carbs 7.45g 10.51g 1%
Magnesium 57mg 60mg 1%
Zinc 0.58mg 0.49mg 1%
Vitamin E 0.27mg 0.19mg 1%
Selenium 0.7µg 0.2µg 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 7g N/A
Calories per 10 g protein 171kcal 144kcal N/A
Weight per 100 calories 303g 213g N/A
Fats 0.19g 0.15g 0%
Net carbs 4.25g 5.11g N/A
Sugar 1.48g 0.99g N/A
Starch 0.34g 0%
Vitamin B2 0.06mg 0.066mg 0%
Vitamin B3 1mg 1.046mg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.017g 0.005g 0%
Polyunsaturated fat 0.027g 0.064g 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
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +26.7%
Contains more ProteinProtein +69.4%
Contains more CarbsCarbs +41.1%
Contains more OtherOther +32.9%
~equal in Water ~84.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +137%

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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. 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.