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Okra vs Chayote - In-Depth Nutrition Comparison

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What are the differences between Okra and Chayote?

  • Okra is higher in Manganese, Vitamin K, Vitamin C, Vitamin B1, Magnesium, Vitamin B6, Calcium, Phosphorus, and Fiber, however Chayote is richer in Folate.
  • Okra's daily need coverage for Manganese is 26% more.
  • Chayote contains 8 times less Vitamin B1 than Okra. Okra contains 0.2mg of Vitamin B1, while Chayote contains 0.025mg.

We used Okra, raw and Chayote, fruit, raw types in this article.

Infographic

Okra vs Chayote 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
5
:
Contains more Calcium +382.4%
Contains more Iron +82.4%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%
Contains more Potassium +139.2%
Contains less Sodium -71.4%
Contains more Zinc +27.6%
Contains more Copper +12.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Calcium +382.4%
Contains more Iron +82.4%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%
Contains more Potassium +139.2%
Contains less Sodium -71.4%
Contains more Zinc +27.6%
Contains more Copper +12.8%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +198.7%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +182.9%
Contains more Vitamin K +663.4%
Contains more Folate +55%
Equal in Vitamin B5 - 0.249
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% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +198.7%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B6 +182.9%
Contains more Vitamin K +663.4%
Contains more Folate +55%
Equal in Vitamin B5 - 0.249

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

All nutrients comparison - raw data values

Nutrient Okra Chayote Opinion
Net carbs 4.25g 2.81g Okra
Protein 1.93g 0.82g Okra
Fats 0.19g 0.13g Okra
Carbs 7.45g 4.51g Okra
Calories 33kcal 19kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 1.66g Okra
Fiber 3.2g 1.7g Okra
Calcium 82mg 17mg Okra
Iron 0.62mg 0.34mg Okra
Magnesium 57mg 12mg Okra
Phosphorus 61mg 18mg Okra
Potassium 299mg 125mg Okra
Sodium 7mg 2mg Chayote
Zinc 0.58mg 0.74mg Chayote
Copper 0.109mg 0.123mg Chayote
Vitamin A 716IU 0IU Okra
Vitamin E 0.27mg 0.12mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 7.7mg Okra
Vitamin B1 0.2mg 0.025mg Okra
Vitamin B2 0.06mg 0.029mg Okra
Vitamin B3 1mg 0.47mg Okra
Vitamin B5 0.245mg 0.249mg Chayote
Vitamin B6 0.215mg 0.076mg Okra
Folate 60µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 4.1µg Okra
Tryptophan 0.017mg 0.011mg Okra
Threonine 0.065mg 0.04mg Okra
Isoleucine 0.069mg 0.044mg Okra
Leucine 0.105mg 0.077mg Okra
Lysine 0.081mg 0.039mg Okra
Methionine 0.021mg 0.001mg Okra
Phenylalanine 0.065mg 0.047mg Okra
Valine 0.091mg 0.063mg Okra
Histidine 0.031mg 0.015mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.028g Okra
Monounsaturated Fat 0.017g 0.01g Okra
Polyunsaturated fat 0.027g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chayote
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
14
Chayote
Mineral Summary Score
24
Okra
13
Chayote

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
5%
Chayote
Carbohydrates
7%
Okra
5%
Chayote
Fats
1%
Okra
1%
Chayote

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
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 contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.2)
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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.