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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 25% 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
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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
8
:
Contains more Iron +129.6%
Contains more Calcium +412.5%
Contains more Potassium +10.3%
Contains more Magnesium +171.4%
Contains more Zinc +70.6%
Contains more Phosphorus +125.9%
Contains less Sodium -50%
Equal in Potassium - 271
Equal in Copper - 0.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +129.6%
Contains more Calcium +412.5%
Contains more Potassium +10.3%
Contains more Magnesium +171.4%
Contains more Zinc +70.6%
Contains more Phosphorus +125.9%
Contains less Sodium -50%
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 C +11.7%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
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 Vitamin K +1547.4%
Contains more Folate +122.2%
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 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +11.7%
Contains more Vitamin A +5407.7%
Contains more Vitamin E +42.1%
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 Vitamin K +1547.4%
Contains more Folate +122.2%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cassava
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 - 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)

All nutrients comparison - raw data values

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