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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 more Copper +55.7%
Contains more Zinc +75.8%
Contains less Sodium -93%
Contains more Iron +12.9%
Contains more Phosphorus +88.5%
Equal in Potassium - 300
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Contains more Calcium +90.7%
Contains more Magnesium +185%
Contains more Copper +55.7%
Contains more Zinc +75.8%
Contains less Sodium -93%
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 C +187.5%
Contains more Vitamin A +∞%
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 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 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Contains more Vitamin C +187.5%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Celeriac
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 - 0.12g)
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.

All nutrients comparison - raw data values

Nutrient Okra Celeriac Opinion
Calories 33 42 Celeriac
Protein 1.93 1.5 Okra
Fats 0.19 0.3 Celeriac
Vitamin C 23 8 Okra
Net carbs 4.25 7.400000095367432 Celeriac
Carbs 7.45 9.2 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.7 Celeriac
Calcium 82 43 Okra
Potassium 299 300 Celeriac
Magnesium 57 20 Okra
Sugar 1.48 1.6 Okra
Fiber 3.2 1.8 Okra
Copper 0.109 0.07 Okra
Zinc 0.58 0.33 Okra
Starch 0.34 Okra
Phosphorus 61 115 Celeriac
Sodium 7 100 Okra
Vitamin A 716 0 Okra
Vitamin E 0.27 0.36 Celeriac
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.06
Vitamin B3 1 0.7 Okra
Vitamin B5 0.245 0.352 Celeriac
Vitamin B6 0.215 0.165 Okra
Vitamin B12 0 0
Vitamin K 31.3 41 Celeriac
Folate 60 8 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.079 Okra
Monounsaturated Fat 0.017 0.058 Celeriac
Polyunsaturated fat 0.027 0.148 Celeriac
Tryptophan 0.017 Okra
Threonine 0.065 Okra
Isoleucine 0.069 Okra
Leucine 0.105 Okra
Lysine 0.081 Okra
Methionine 0.021 Okra
Phenylalanine 0.065 Okra
Valine 0.091 Okra
Histidine 0.031 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. 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.