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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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Okra vs Jerusalem artichoke 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
3
:
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Iron +448.4%
Contains more Potassium +43.5%
Contains more Copper +28.4%
Contains more Phosphorus +27.9%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 128% 5% 38% 13% 47% 4% 34% 1%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Iron +448.4%
Contains more Potassium +43.5%
Contains more Copper +28.4%
Contains more Phosphorus +27.9%
Contains less Sodium -42.9%

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 +475%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin B6 +179.2%
Contains more Vitamin K +31200%
Contains more Folate +361.5%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +62%
Equal in Vitamin B1 - 0.2
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 14% 2% 4% 0% 50% 14% 25% 24% 18% 0% 1% 10%
Contains more Vitamin C +475%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin B6 +179.2%
Contains more Vitamin K +31200%
Contains more Folate +361.5%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +62%
Equal in Vitamin B1 - 0.2
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
13
Jerusalem artichoke
Mineral Summary Score
24
Okra
33
Jerusalem artichoke

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
12%
Jerusalem artichoke
Carbohydrates
7%
Okra
17%
Jerusalem artichoke
Fats
1%
Okra
0%
Jerusalem artichoke

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 Jerusalem artichoke
Lower in Sugar ok
Rich in vitamins 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Jerusalem artichoke
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 - 8.12g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 32)
Which food is cheaper?
Jerusalem artichoke
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.

All nutrients comparison - raw data values

Nutrient Okra Jerusalem artichoke Opinion
Calories 33 73 Jerusalem artichoke
Protein 1.93 2 Jerusalem artichoke
Fats 0.19 0.01 Okra
Vitamin C 23 4 Okra
Carbs 7.45 17.44 Jerusalem artichoke
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 3.4 Jerusalem artichoke
Calcium 82 14 Okra
Potassium 299 429 Jerusalem artichoke
Magnesium 57 17 Okra
Sugar 1.48 9.6 Okra
Fiber 3.2 1.6 Okra
Copper 0.109 0.14 Jerusalem artichoke
Zinc 0.58 0.12 Okra
Starch 0.34 Okra
Phosphorus 61 78 Jerusalem artichoke
Sodium 7 4 Jerusalem artichoke
Vitamin A 716 20 Okra
Vitamin E 0.27 0.19 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.2
Vitamin B2 0.06 0.06
Vitamin B3 1 1.3 Jerusalem artichoke
Vitamin B5 0.245 0.397 Jerusalem artichoke
Vitamin B6 0.215 0.077 Okra
Vitamin B12 0 0
Vitamin K 31.3 0.1 Okra
Folate 60 13 Okra
Trans Fat 0 0
Saturated Fat 0.026 0 Jerusalem artichoke
Monounsaturated Fat 0.017 0.004 Okra
Polyunsaturated fat 0.027 0.001 Okra
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. 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.