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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
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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
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 128% 13% 34% 38% 1% 4% 47%
Contains more Calcium +485.7%
Contains more Magnesium +235.3%
Contains more Zinc +383.3%
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%

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 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%
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 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 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%
Equal in Vitamin B1 - 0.2
Equal in Vitamin B2 - 0.06

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

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 g Okra
Fructose 0.57g g 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
Vitamin A 716IU 20IU Okra
Vitamin E 0.27mg 0.19mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 0.1µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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.

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.