Okra vs. Mashed potato — In-Depth Nutrition Comparison
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What are the differences between okra and mashed potato?
- The amount of manganese, vitamin C, vitamin K, vitamin B1, folate, magnesium, copper, fiber, and vitamin B6 in okra is higher than in mashed potato.
- Okra's daily need coverage for manganese is 30% more.
- Okra has less sodium.
We used Okra, raw and Fast foods, potato, mashed types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +280% |
| Contains more CalciumCalcium | +355.6% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +211.4% |
| Contains more ZincZinc | +163.6% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +704.1% |
| Contains more SeleniumSelenium | +14.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +287% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin KVitamin K | +430.5% |
| Contains more FolateFolate | +566.7% |
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +17% |
| Contains more WaterWater | +12.5% |
| Contains more FatsFats | +1384.2% |
| Contains more CarbsCarbs | +96.6% |
| Contains more OtherOther | +48.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated Fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated Fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +4135.3% |
| Contains more Poly. FatPolyunsaturated fat | +4870.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +500% |
| Contains more GlucoseGlucose | +60% |
| Contains more FructoseFructose | +185% |
| Contains more StarchStarch | +3458.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 89kcal |
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| Protein | 1.93g | 1.65g |
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| Fats | 0.19g | 2.82g |
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| Vitamin C | 23mg | 0mg |
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| Net carbs | 4.25g | 13.35g |
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| Carbs | 7.45g | 14.65g |
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| Magnesium | 57mg | 15mg |
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| Calcium | 82mg | 18mg |
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| Potassium | 299mg | 286mg |
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| Iron | 0.62mg | 0.31mg |
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| Sugar | 1.48g | 0.5g |
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| Fiber | 3.2g | 1.3g |
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| Copper | 0.109mg | 0.035mg |
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| Zinc | 0.58mg | 0.22mg |
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| Starch | 0.34g | 12.1g |
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| Phosphorus | 61mg | 59mg |
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| Sodium | 7mg | 306mg |
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| Vitamin A | 716IU | 185IU |
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| Vitamin A | 36µg | 43µg |
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| Vitamin E | 0.27mg | 0.42mg |
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| Manganese | 0.788mg | 0.098mg |
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| Selenium | 0.7µg | 0.8µg |
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| Vitamin B1 | 0.2mg | 0.015mg |
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| Vitamin B2 | 0.06mg | 0.015mg |
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| Vitamin B3 | 1mg | 1.08mg |
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| Vitamin B5 | 0.245mg |
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| Vitamin B6 | 0.215mg | 0.12mg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 31.3µg | 5.9µg |
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| Folate | 60µg | 9µg |
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| Trans Fat | 0g | 0.105g |
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| Choline | 12.3mg | 13.4mg |
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| Saturated Fat | 0.026g | 0.577g |
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| Monounsaturated fat | 0.017g | 0.72g |
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| Polyunsaturated fat | 0.027g | 1.342g |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Fructose | 0.57g | 0.2g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - ALA | 0.174g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 299mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.551g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)