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, Folate, Vitamin B6, Magnesium, Calcium, and Fiber, yet Jerusalem artichoke is richer in Iron.
- Daily need coverage for Iron from 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+485.7%
Contains
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Magnesium
+235.3%
Contains
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Zinc
+383.3%
Contains
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Manganese
+1213.3%
Contains
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Iron
+448.4%
Contains
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Phosphorus
+27.9%
Contains
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Potassium
+43.5%
Contains
less
Sodium
-42.9%
Contains
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Copper
+28.4%
Equal in Selenium - 0.7
Contains
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Calcium
+485.7%
Contains
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Magnesium
+235.3%
Contains
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Zinc
+383.3%
Contains
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Manganese
+1213.3%
Contains
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Iron
+448.4%
Contains
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Phosphorus
+27.9%
Contains
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Potassium
+43.5%
Contains
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Sodium
-42.9%
Contains
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Copper
+28.4%
Equal in Selenium - 0.7
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.
:
Contains
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Vitamin A
+3480%
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Vitamin E
+42.1%
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Vitamin C
+475%
Contains
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Vitamin B6
+179.2%
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Folate
+361.5%
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Vitamin K
+31200%
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Vitamin B3
+30%
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Vitamin B5
+62%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06
Contains
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Vitamin A
+3480%
Contains
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Vitamin E
+42.1%
Contains
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Vitamin C
+475%
Contains
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Vitamin B6
+179.2%
Contains
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Folate
+361.5%
Contains
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Vitamin K
+31200%
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Vitamin B3
+30%
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Vitamin B5
+62%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1800%
Contains
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Water
+14.8%
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Carbs
+134.1%
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Other
+198.8%
Equal in Protein - 2
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Contains
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Fats
+1800%
Contains
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Water
+14.8%
Contains
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Carbs
+134.1%
Contains
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Other
+198.8%
Equal in Protein - 2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+325%
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Polyunsaturated fat
+2600%
Contains
less
Saturated Fat
-100%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
Contains
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Monounsaturated Fat
+325%
Contains
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Polyunsaturated fat
+2600%
Contains
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Saturated Fat
-100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 15.84g |
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| Protein | 1.93g | 2g |
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| Fats | 0.19g | 0.01g |
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| Carbs | 7.45g | 17.44g |
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| Calories | 33kcal | 73kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 9.6g |
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| Fiber | 3.2g | 1.6g |
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| Calcium | 82mg | 14mg |
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| Iron | 0.62mg | 3.4mg |
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| Magnesium | 57mg | 17mg |
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| Phosphorus | 61mg | 78mg |
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| Potassium | 299mg | 429mg |
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| Sodium | 7mg | 4mg |
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| Zinc | 0.58mg | 0.12mg |
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| Copper | 0.109mg | 0.14mg |
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| Manganese | 0.788mg | 0.06mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 20IU |
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| Vitamin A RAE | 36µg | 1µg |
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| Vitamin E | 0.27mg | 0.19mg |
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| Vitamin C | 23mg | 4mg |
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| Vitamin B1 | 0.2mg | 0.2mg | |
| Vitamin B2 | 0.06mg | 0.06mg | |
| Vitamin B3 | 1mg | 1.3mg |
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| Vitamin B5 | 0.245mg | 0.397mg |
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| Vitamin B6 | 0.215mg | 0.077mg |
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| Folate | 60µg | 13µg |
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| Vitamin K | 31.3µg | 0.1µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0g |
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| Monounsaturated Fat | 0.017g | 0.004g |
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| Polyunsaturated fat | 0.027g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
30%
28%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 8.12g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke is cheaper (difference - $0.6)
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.