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  6. Okra vs. Jerusalem artichoke

Okra vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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The main differences between okra and jerusalem artichoke

  • Okra is richer in manganese, vitamin K, vitamin C, vitamin A, folate, vitamin B6, magnesium, calcium, and fiber, yet jerusalem artichoke is richer in iron.
  • Daily need coverage for iron for jerusalem artichoke is 35% higher.
  • Okra contains 313 times more vitamin K than jerusalem artichoke. Okra contains 31.3µg of vitamin K, while jerusalem artichoke contains 0.1µg.

Food types used in this article are Okra, raw and Jerusalem-artichokes, raw.

Infographic

Okra vs Jerusalem artichoke 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +485.7%
Contains more ZincZinc +383.3%
Contains more ManganeseManganese +1213.3%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +448.4%
Contains more CopperCopper +28.4%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -42.9%
~equal in Selenium ~0.7µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +361.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +62%
Contains more CholineCholine +143.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Jerusalem artichoke DV% diff.
Iron 0.62mg 3.4mg 35%
Manganese 0.788mg 0.06mg 32%
Vitamin K 31.3µg 0.1µg 26%
Vitamin C 23mg 4mg 21%
Folate 60µg 13µg 12%
Vitamin B6 0.215mg 0.077mg 11%
Magnesium 57mg 17mg 10%
Calcium 82mg 14mg 7%
Fiber 3.2g 1.6g 6%
Potassium 299mg 429mg 4%
Zinc 0.58mg 0.12mg 4%
Vitamin A 36µg 1µg 4%
Vitamin B5 0.245mg 0.397mg 3%
Choline 12.3mg 30mg 3%
Carbs 7.45g 17.44g 3%
Copper 0.109mg 0.14mg 3%
Calories 33kcal 73kcal 2%
Phosphorus 61mg 78mg 2%
Vitamin B3 1mg 1.3mg 2%
Fructose 0.57g 1%
Vitamin E 0.27mg 0.19mg 1%
Protein 1.93g 2g 0%
Fats 0.19g 0.01g 0%
Net carbs 4.25g 15.84g N/A
Sugar 1.48g 9.6g N/A
Starch 0.34g 0%
Sodium 7mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.2mg 0.2mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.026g 0g 0%
Monounsaturated fat 0.017g 0.004g 0%
Polyunsaturated fat 0.027g 0.001g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +1800%
Contains more WaterWater +14.8%
Contains more CarbsCarbs +134.1%
Contains more OtherOther +198.8%
~equal in Protein ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +2600%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.