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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, Folate, and Magnesium, however, Lotus root has more Vitamin C, Copper, Vitamin B2, Potassium, Fiber, Iron, and Phosphorus.
  • Lotus root's daily need coverage for Vitamin C is 23% more.
  • Okra has 5 times more Folate than Lotus root. Okra has 60µg of Folate, while Lotus root has 13µg.

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
:
4
Lotus root
Lotus root
Contains more Calcium +82.2%
Contains more Magnesium +147.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Manganese +201.9%
Contains more Iron +87.1%
Contains more Phosphorus +63.9%
Contains more Potassium +86%
Contains more Copper +135.8%
Equal in Selenium - 0.7
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +82.2%
Contains more Magnesium +147.8%
Contains less Sodium -82.5%
Contains more Zinc +48.7%
Contains more Manganese +201.9%
Contains more Iron +87.1%
Contains more Phosphorus +63.9%
Contains more Potassium +86%
Contains more Copper +135.8%
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
Okra
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +150%
Contains more Folate +361.5%
Contains more Vitamin C +91.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +20%
Okra
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +150%
Contains more Folate +361.5%
Contains more Vitamin C +91.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Lotus root
Lotus root
Contains more Fats +90%
Contains more Water +13.2%
Contains more Protein +34.7%
Contains more Carbs +131.3%
Contains more Other +14.1%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Lotus root
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 Fats +90%
Contains more Water +13.2%
Contains more Protein +34.7%
Contains more Carbs +131.3%
Contains more Other +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Lotus root
Lotus root
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +35%
Contains more Monounsaturated Fat +17.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +35%
Contains more Monounsaturated Fat +17.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Lotus root
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Lotus root Opinion
Net carbs 4.25g 12.33g Lotus root
Protein 1.93g 2.6g Lotus root
Fats 0.19g 0.1g Okra
Carbs 7.45g 17.23g Lotus root
Calories 33kcal 74kcal Lotus root
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Lotus root
Fiber 3.2g 4.9g Lotus root
Calcium 82mg 45mg Okra
Iron 0.62mg 1.16mg Lotus root
Magnesium 57mg 23mg Okra
Phosphorus 61mg 100mg Lotus root
Potassium 299mg 556mg Lotus root
Sodium 7mg 40mg Okra
Zinc 0.58mg 0.39mg Okra
Copper 0.109mg 0.257mg Lotus root
Manganese 0.788mg 0.261mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg Okra
Vitamin C 23mg 44mg Lotus root
Vitamin B1 0.2mg 0.16mg Okra
Vitamin B2 0.06mg 0.22mg Lotus root
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.377mg Lotus root
Vitamin B6 0.215mg 0.258mg Lotus root
Folate 60µg 13µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg 0.02mg Lotus root
Threonine 0.065mg 0.051mg Okra
Isoleucine 0.069mg 0.054mg Okra
Leucine 0.105mg 0.069mg Okra
Lysine 0.081mg 0.094mg Lotus root
Methionine 0.021mg 0.022mg Lotus root
Phenylalanine 0.065mg 0.047mg Okra
Valine 0.091mg 0.055mg Okra
Histidine 0.031mg 0.038mg Lotus root
Saturated Fat 0.026g 0.03g Okra
Monounsaturated Fat 0.017g 0.02g Lotus root
Polyunsaturated fat 0.027g 0.02g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Lotus root
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
33%
Okra
28%
Lotus root
Minerals Daily Need Coverage Score
30%
Okra
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $1)
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. 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.