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, vitamin A, magnesium, copper, and fiber 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.
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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 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 AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +55.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.098mg | 30% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin K | 31.3µg | 5.9µg | 21% |
| Vitamin B1 | 0.2mg | 0.015mg | 15% |
| Sodium | 7mg | 306mg | 13% |
| Folate | 60µg | 9µg | 13% |
| Magnesium | 57mg | 15mg | 10% |
| Polyunsaturated fat | 0.027g | 1.342g | 9% |
| Fiber | 3.2g | 1.3g | 8% |
| Copper | 0.109mg | 0.035mg | 8% |
| Vitamin B6 | 0.215mg | 0.12mg | 7% |
| Calcium | 82mg | 18mg | 6% |
| Starch | 0.34g | 12.1g | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Fats | 0.19g | 2.82g | 4% |
| Iron | 0.62mg | 0.31mg | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.026g | 0.577g | 3% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Calories | 33kcal | 89kcal | 3% |
| Zinc | 0.58mg | 0.22mg | 3% |
| Carbs | 7.45g | 14.65g | 2% |
| Monounsaturated fat | 0.017g | 0.72g | 2% |
| Vitamin E | 0.27mg | 0.42mg | 1% |
| Vitamin A | 36µg | 43µg | 1% |
| Vitamin B3 | 1mg | 1.08mg | 1% |
| Protein | 1.93g | 1.65g | 1% |
| Net carbs | 4.25g | 13.35g | N/A |
| Potassium | 299mg | 286mg | 0% |
| Sugar | 1.48g | 0.5g | N/A |
| Phosphorus | 61mg | 59mg | 0% |
| Selenium | 0.7µg | 0.8µg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Choline | 12.3mg | 13.4mg | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% | |
| Fructose | 0.57g | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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
