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Okra vs Cassava - In-Depth Nutrition Comparison

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Important differences between Okra and Cassava

  • Cassava has less Vitamin K, Manganese, Vitamin B6, Vitamin B1, Magnesium, Folate, Calcium, and Fiber.
  • Okra's daily need coverage for Vitamin K is 24% more.
  • Okra has 5 times more Calcium than Cassava. Okra has 82mg of Calcium, while Cassava has 16mg.

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

Infographic

Okra vs Cassava 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
8
:
Contains more Calcium +412.5%
Contains more Iron +129.6%
Contains more Magnesium +171.4%
Contains more Phosphorus +125.9%
Contains more Potassium +10.3%
Contains less Sodium -50%
Contains more Zinc +70.6%
Equal in Potassium - 271
Equal in Copper - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Contains more Calcium +412.5%
Contains more Iron +129.6%
Contains more Magnesium +171.4%
Contains more Phosphorus +125.9%
Contains more Potassium +10.3%
Contains less Sodium -50%
Contains more Zinc +70.6%
Equal in Potassium - 271
Equal in Copper - 0.1

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
10
:
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +11.7%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +144.3%
Contains more Folate +122.2%
Contains more Vitamin K +1547.4%
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% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
Contains more Vitamin C +11.7%
Contains more Vitamin B1 +129.9%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +129%
Contains more Vitamin B6 +144.3%
Contains more Folate +122.2%
Contains more Vitamin K +1547.4%

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 Cassava
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 Cassava Opinion
Net carbs 4.25g 36.26g Cassava
Protein 1.93g 1.36g Okra
Fats 0.19g 0.28g Cassava
Carbs 7.45g 38.06g Cassava
Calories 33kcal 160kcal Cassava
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 1.7g Okra
Fiber 3.2g 1.8g Okra
Calcium 82mg 16mg Okra
Iron 0.62mg 0.27mg Okra
Magnesium 57mg 21mg Okra
Phosphorus 61mg 27mg Okra
Potassium 299mg 271mg Okra
Sodium 7mg 14mg Okra
Zinc 0.58mg 0.34mg Okra
Copper 0.109mg 0.1mg Okra
Vitamin A 716IU 13IU Okra
Vitamin E 0.27mg 0.19mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 20.6mg Okra
Vitamin B1 0.2mg 0.087mg Okra
Vitamin B2 0.06mg 0.048mg Okra
Vitamin B3 1mg 0.854mg Okra
Vitamin B5 0.245mg 0.107mg Okra
Vitamin B6 0.215mg 0.088mg Okra
Folate 60µg 27µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 1.9µg Okra
Tryptophan 0.017mg 0.019mg Cassava
Threonine 0.065mg 0.028mg Okra
Isoleucine 0.069mg 0.027mg Okra
Leucine 0.105mg 0.039mg Okra
Lysine 0.081mg 0.044mg Okra
Methionine 0.021mg 0.011mg Okra
Phenylalanine 0.065mg 0.026mg Okra
Valine 0.091mg 0.035mg Okra
Histidine 0.031mg 0.02mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.074g Okra
Monounsaturated Fat 0.017g 0.075g Cassava
Polyunsaturated fat 0.027g 0.048g Cassava

Which food is preferable for your diet?

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

People also compare

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
14
Cassava
Mineral Summary Score
24
Okra
14
Cassava

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
8%
Cassava
Carbohydrates
7%
Okra
38%
Cassava
Fats
1%
Okra
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.048g)
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?
Cassava
Cassava is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.8)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.