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  6. Okra vs. Chayote

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
7
:
3
Chayote
Chayote
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 more Manganese +316.9%
Contains more Selenium +250%
Contains less Sodium -71.4%
Contains more Zinc +27.6%
Contains more Copper +12.8%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
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 more Manganese +316.9%
Contains more Selenium +250%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
8
:
2
Chayote
Chayote
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
Okra
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%
Chayote
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Chayote
Chayote
Contains more Protein +135.4%
Contains more Fats +46.2%
Contains more Carbs +65.2%
Contains more Other +183.3%
Equal in Water - 94.24
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +135.4%
Contains more Fats +46.2%
Contains more Carbs +65.2%
Contains more Other +183.3%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +111.1%
Equal in Saturated Fat - 0.028
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +111.1%
Equal in Saturated Fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Okra
Fructose 0.57g 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
Manganese 0.788mg 0.189mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.12mg Okra
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
14%
Chayote
Minerals Daily Need Coverage Score
30%
Okra
13%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.