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  6. Okra vs. Lotus root

Okra vs. Lotus root — In-Depth Nutrition Comparison

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Important differences between okra and lotus root

  • Okra has more manganese, vitamin A, folate, and magnesium; however, lotus root has more vitamin C, copper, vitamin B2, potassium, fiber, and iron.
  • Lotus root's daily need coverage for vitamin C is 23% more.

The food varieties used in the comparison are Okra, raw and Lotus root, raw.

Infographic

Okra vs Lotus root 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
5
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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +82.2%
Contains more ZincZinc +48.7%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +201.9%
Contains more PotassiumPotassium +86%
Contains more IronIron +87.1%
Contains more CopperCopper +135.8%
Contains more PhosphorusPhosphorus +63.9%
~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
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 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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +361.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +91.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Lotus root DV% diff.
Vitamin K 31.3µg 26%
Manganese 0.788mg 0.261mg 23%
Vitamin C 23mg 44mg 23%
Copper 0.109mg 0.257mg 16%
Vitamin B2 0.06mg 0.22mg 12%
Folate 60µg 13µg 12%
Magnesium 57mg 23mg 8%
Potassium 299mg 556mg 8%
Fiber 3.2g 4.9g 7%
Iron 0.62mg 1.16mg 7%
Phosphorus 61mg 100mg 6%
Calcium 82mg 45mg 4%
Vitamin B3 1mg 0.4mg 4%
Vitamin A 36µg 0µg 4%
Carbs 7.45g 17.23g 3%
Vitamin B6 0.215mg 0.258mg 3%
Vitamin B5 0.245mg 0.377mg 3%
Vitamin B1 0.2mg 0.16mg 3%
Choline 12.3mg 2%
Calories 33kcal 74kcal 2%
Vitamin E 0.27mg 2%
Zinc 0.58mg 0.39mg 2%
Fructose 0.57g 1%
Protein 1.93g 2.6g 1%
Sodium 7mg 40mg 1%
Fats 0.19g 0.1g 0%
Net carbs 4.25g 12.33g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.026g 0.03g 0%
Monounsaturated fat 0.017g 0.02g 0%
Polyunsaturated fat 0.027g 0.02g 0%
Tryptophan 0.017mg 0.02mg 0%
Threonine 0.065mg 0.051mg 0%
Isoleucine 0.069mg 0.054mg 0%
Leucine 0.105mg 0.069mg 0%
Lysine 0.081mg 0.094mg 0%
Methionine 0.021mg 0.022mg 0%
Phenylalanine 0.065mg 0.047mg 0%
Valine 0.091mg 0.055mg 0%
Histidine 0.031mg 0.038mg 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
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +90%
Contains more WaterWater +13.2%
Contains more ProteinProtein +34.7%
Contains more CarbsCarbs +131.3%
Contains more OtherOther +14.1%

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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -13.3%
Contains more Poly. FatPolyunsaturated fat +35%
Contains more Mono. FatMonounsaturated fat +17.6%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.