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Okra vs Celeriac - In-Depth Nutrition Comparison

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How are Okra and Celeriac different?

  • Okra is higher in Manganese, Vitamin C, Folate, Vitamin B1, Magnesium, and Fiber, however Celeriac is richer in Vitamin K, and Phosphorus.
  • Daily need coverage for Manganese from Okra is 27% higher.
  • Okra contains 8 times more Folate than Celeriac. While Okra contains 60µg of Folate, Celeriac contains only 8µg.

Okra, raw and Celeriac, raw are the varieties used in this article.

Infographic

Okra vs Celeriac 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
5
:
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Equal in Potassium - 300
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains less Sodium -93%
Contains more Zinc +75.8%
Contains more Copper +55.7%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Equal in Potassium - 300

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
Equal in Vitamin B2 - 0.06
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 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +30.3%
Contains more Folate +650%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +43.7%
Contains more Vitamin K +31%
Equal in Vitamin B2 - 0.06

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

All nutrients comparison - raw data values

Nutrient Okra Celeriac Opinion
Net carbs 4.25g 7.4g Celeriac
Protein 1.93g 1.5g Okra
Fats 0.19g 0.3g Celeriac
Carbs 7.45g 9.2g Celeriac
Calories 33kcal 42kcal Celeriac
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 1.6g Okra
Fiber 3.2g 1.8g Okra
Calcium 82mg 43mg Okra
Iron 0.62mg 0.7mg Celeriac
Magnesium 57mg 20mg Okra
Phosphorus 61mg 115mg Celeriac
Potassium 299mg 300mg Celeriac
Sodium 7mg 100mg Okra
Zinc 0.58mg 0.33mg Okra
Copper 0.109mg 0.07mg Okra
Vitamin A 716IU 0IU Okra
Vitamin E 0.27mg 0.36mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 8mg Okra
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1mg 0.7mg Okra
Vitamin B5 0.245mg 0.352mg Celeriac
Vitamin B6 0.215mg 0.165mg Okra
Folate 60µg 8µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 41µg Celeriac
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.079g Okra
Monounsaturated Fat 0.017g 0.058g Celeriac
Polyunsaturated fat 0.027g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Celeriac
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
20
Celeriac
Mineral Summary Score
24
Okra
22
Celeriac

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
9%
Celeriac
Carbohydrates
7%
Okra
9%
Celeriac
Fats
1%
Okra
1%
Celeriac

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 93mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 35)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $0.4)
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.
Which food is richer in vitamins?
?
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.

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.