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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.

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.
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Manganese +1213.3%
Contains more Iron +448.4%
Contains more Phosphorus +27.9%
Contains more Potassium +43.5%
Contains less Sodium -42.9%
Contains more Copper +28.4%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
Contains more Manganese +1213.3%
Contains more Iron +448.4%
Contains more Phosphorus +27.9%
Contains more Potassium +43.5%
Contains less Sodium -42.9%
Contains more 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.
Okra
6
:
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin C +475%
Contains more Vitamin B6 +179.2%
Contains more Folate +361.5%
Contains more Vitamin K +31200%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +62%
Contains more Choline +143.9%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 17% 1%
Contains more Vitamin A +3480%
Contains more Vitamin E +42.1%
Contains more Vitamin C +475%
Contains more Vitamin B6 +179.2%
Contains more Folate +361.5%
Contains more Vitamin K +31200%
Contains more Vitamin B3 +30%
Contains more Vitamin B5 +62%
Contains more Choline +143.9%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1800%
Contains more Water +14.8%
Contains more Carbs +134.1%
Contains more Other +198.8%
Equal in Protein - 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 Fats +1800%
Contains more Water +14.8%
Contains more Carbs +134.1%
Contains more Other +198.8%
Equal in Protein - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +2600%
Contains less Saturated Fat -100%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +325%
Contains more Polyunsaturated fat +2600%
Contains less 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.
Okra Jerusalem artichoke
Lower in Sugar 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Jerusalem artichoke Opinion
Net carbs 4.25g 15.84g Jerusalem artichoke
Protein 1.93g 2g Jerusalem artichoke
Fats 0.19g 0.01g Okra
Carbs 7.45g 17.44g Jerusalem artichoke
Calories 33kcal 73kcal Jerusalem artichoke
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 9.6g Okra
Fiber 3.2g 1.6g Okra
Calcium 82mg 14mg Okra
Iron 0.62mg 3.4mg Jerusalem artichoke
Magnesium 57mg 17mg Okra
Phosphorus 61mg 78mg Jerusalem artichoke
Potassium 299mg 429mg Jerusalem artichoke
Sodium 7mg 4mg Jerusalem artichoke
Zinc 0.58mg 0.12mg Okra
Copper 0.109mg 0.14mg Jerusalem artichoke
Manganese 0.788mg 0.06mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 20IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg 0.19mg Okra
Vitamin C 23mg 4mg Okra
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1mg 1.3mg Jerusalem artichoke
Vitamin B5 0.245mg 0.397mg Jerusalem artichoke
Vitamin B6 0.215mg 0.077mg Okra
Folate 60µg 13µg Okra
Choline 12.3mg 30mg Jerusalem artichoke
Vitamin K 31.3µg 0.1µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0g Jerusalem artichoke
Monounsaturated Fat 0.017g 0.004g Okra
Polyunsaturated fat 0.027g 0.001g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Jerusalem artichoke
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
31%
Okra
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
30%
Okra
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 8.12g)
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.
Which food is richer in vitamins?
?
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.

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.