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Okra vs Carrot - In-Depth Nutrition Comparison

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Important differences between Okra and Carrot

  • Okra has more Manganese, Vitamin C, Vitamin K, Vitamin B1, Magnesium, Folate, Copper, and Vitamin B6, however Carrot has more Vitamin A RAE.
  • Carrot's daily need coverage for Vitamin A RAE is 89% more.
  • Okra has 6 times more Manganese than Carrot. Okra has 0.788mg of Manganese, while Carrot has 0.143mg.

The food varieties used in the comparison are Okra, raw and Carrots, raw.

Infographic

Okra vs Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
1
Carrot
Contains more Calcium +148.5%
Contains more Iron +106.7%
Contains more Magnesium +375%
Contains more Phosphorus +74.3%
Contains less Sodium -89.9%
Contains more Zinc +141.7%
Contains more Copper +142.2%
Equal in Potassium - 320
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Contains more Calcium +148.5%
Contains more Iron +106.7%
Contains more Magnesium +375%
Contains more Phosphorus +74.3%
Contains less Sodium -89.9%
Contains more Zinc +141.7%
Contains more Copper +142.2%
Equal in Potassium - 320

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
7
:
3
Carrot
Contains more Vitamin C +289.8%
Contains more Vitamin B1 +203%
Contains more Vitamin B6 +55.8%
Contains more Folate +215.8%
Contains more Vitamin K +137.1%
Contains more Vitamin A +2233.2%
Contains more Vitamin E +144.4%
Contains more Vitamin B5 +11.4%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.983
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 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +289.8%
Contains more Vitamin B1 +203%
Contains more Vitamin B6 +55.8%
Contains more Folate +215.8%
Contains more Vitamin K +137.1%
Contains more Vitamin A +2233.2%
Contains more Vitamin E +144.4%
Contains more Vitamin B5 +11.4%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.983

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

All nutrients comparison - raw data values

Nutrient Okra Carrot Opinion
Net carbs 4.25g 6.78g Carrot
Protein 1.93g 0.93g Okra
Fats 0.19g 0.24g Carrot
Carbs 7.45g 9.58g Carrot
Calories 33kcal 41kcal Carrot
Starch 0.34g 1.43g Carrot
Fructose 0.57g 0.55g Okra
Sugar 1.48g 4.74g Okra
Fiber 3.2g 2.8g Okra
Calcium 82mg 33mg Okra
Iron 0.62mg 0.3mg Okra
Magnesium 57mg 12mg Okra
Phosphorus 61mg 35mg Okra
Potassium 299mg 320mg Carrot
Sodium 7mg 69mg Okra
Zinc 0.58mg 0.24mg Okra
Copper 0.109mg 0.045mg Okra
Vitamin A 716IU 16706IU Carrot
Vitamin E 0.27mg 0.66mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 5.9mg Okra
Vitamin B1 0.2mg 0.066mg Okra
Vitamin B2 0.06mg 0.058mg Okra
Vitamin B3 1mg 0.983mg Okra
Vitamin B5 0.245mg 0.273mg Carrot
Vitamin B6 0.215mg 0.138mg Okra
Folate 60µg 19µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 13.2µg Okra
Tryptophan 0.017mg 0.012mg Okra
Threonine 0.065mg 0.191mg Carrot
Isoleucine 0.069mg 0.077mg Carrot
Leucine 0.105mg 0.102mg Okra
Lysine 0.081mg 0.101mg Carrot
Methionine 0.021mg 0.02mg Okra
Phenylalanine 0.065mg 0.061mg Okra
Valine 0.091mg 0.069mg Okra
Histidine 0.031mg 0.04mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.037g Okra
Monounsaturated Fat 0.017g 0.014g Okra
Polyunsaturated fat 0.027g 0.117g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Carrot
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
98
Carrot
Mineral Summary Score
24
Okra
13
Carrot

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
6%
Carrot
Carbohydrates
7%
Okra
10%
Carrot
Fats
1%
Okra
1%
Carrot

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 39)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.