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Okra vs Beetroot - In-Depth Nutrition Comparison

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How are Okra and Beetroot different?

  • Okra is richer in Vitamin K, Vitamin C, Manganese, Vitamin B1, Vitamin B6, Magnesium, and Calcium, while Beetroot is higher in Folate.
  • Okra covers your daily need of Vitamin K 26% more than Beetroot.
  • Okra contains 6 times more Vitamin B1 than Beetroot. Okra contains 0.2mg of Vitamin B1, while Beetroot contains 0.031mg.

Okra, raw and Beets, raw types were used in this article.

Infographic

Okra vs Beetroot 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
6
:
Contains more Calcium +412.5%
Contains more Magnesium +147.8%
Contains more Copper +45.3%
Contains more Zinc +65.7%
Contains more Phosphorus +52.5%
Contains less Sodium -91%
Contains more Iron +29%
Equal in Potassium - 325
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Calcium +412.5%
Contains more Magnesium +147.8%
Contains more Copper +45.3%
Contains more Zinc +65.7%
Contains more Phosphorus +52.5%
Contains less Sodium -91%
Contains more Iron +29%
Equal in Potassium - 325

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
9
:
Contains more Vitamin C +369.4%
Contains more Vitamin A +2069.7%
Contains more Vitamin E +575%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +220.9%
Contains more Vitamin K +15550%
Contains more Folate +81.7%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +369.4%
Contains more Vitamin A +2069.7%
Contains more Vitamin E +575%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +199.4%
Contains more Vitamin B5 +58.1%
Contains more Vitamin B6 +220.9%
Contains more Vitamin K +15550%
Contains more Folate +81.7%

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
12
Beetroot
Mineral Summary Score
24
Okra
18
Beetroot

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
10%
Beetroot
Carbohydrates
7%
Okra
10%
Beetroot
Fats
1%
Okra
1%
Beetroot

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 Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Beetroot
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 is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 5.28g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.001g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 64)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Okra Beetroot Opinion
Calories 33 43 Beetroot
Protein 1.93 1.61 Okra
Fats 0.19 0.17 Okra
Vitamin C 23 4.9 Okra
Net carbs 4.25 6.760000228881836 Beetroot
Carbs 7.45 9.56 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.8 Beetroot
Calcium 82 16 Okra
Potassium 299 325 Beetroot
Magnesium 57 23 Okra
Sugar 1.48 6.76 Okra
Fiber 3.2 2.8 Okra
Copper 0.109 0.075 Okra
Zinc 0.58 0.35 Okra
Starch 0.34 Okra
Phosphorus 61 40 Okra
Sodium 7 78 Okra
Vitamin A 716 33 Okra
Vitamin E 0.27 0.04 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.031 Okra
Vitamin B2 0.06 0.04 Okra
Vitamin B3 1 0.334 Okra
Vitamin B5 0.245 0.155 Okra
Vitamin B6 0.215 0.067 Okra
Vitamin B12 0 0
Vitamin K 31.3 0.2 Okra
Folate 60 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.026 0.027 Okra
Monounsaturated Fat 0.017 0.032 Beetroot
Polyunsaturated fat 0.027 0.06 Beetroot
Tryptophan 0.017 0.019 Beetroot
Threonine 0.065 0.047 Okra
Isoleucine 0.069 0.048 Okra
Leucine 0.105 0.068 Okra
Lysine 0.081 0.058 Okra
Methionine 0.021 0.018 Okra
Phenylalanine 0.065 0.046 Okra
Valine 0.091 0.056 Okra
Histidine 0.031 0.021 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 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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.