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  6. Okra vs. Poi

Okra vs. Poi — In-Depth Nutrition Comparison

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What are the differences between Okra and Poi?

  • Okra is higher in Vitamin K, Vitamin C, Manganese, Fiber, Folate, Magnesium, Calcium, and Vitamin B1, however, Poi is richer in Vitamin E , and Copper.
  • Okra's daily need coverage for Vitamin K is 25% more.
  • Poi contains 8 times less Fiber than Okra. Okra contains 3.2g of Fiber, while Poi contains 0.4g.

We used Okra, raw and Poi types in this article.

Infographic

Okra vs Poi 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
7
:
2
Poi
Poi
Contains more Calcium +412.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +56.4%
Contains more Potassium +63.4%
Contains less Sodium -41.7%
Contains more Zinc +163.6%
Contains more Manganese +113%
Contains more Iron +41.9%
Contains more Copper +52.3%
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%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +412.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +56.4%
Contains more Potassium +63.4%
Contains less Sodium -41.7%
Contains more Zinc +163.6%
Contains more Manganese +113%
Contains more Iron +41.9%
Contains more Copper +52.3%
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
Poi
Poi
Contains more Vitamin A +984.8%
Contains more Vitamin C +475%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Folate +185.7%
Contains more Vitamin K +3030%
Contains more Vitamin E +751.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +27%
Equal in Vitamin B3 - 1.1
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin A +984.8%
Contains more Vitamin C +475%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Folate +185.7%
Contains more Vitamin K +3030%
Contains more Vitamin E +751.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +27%
Equal in Vitamin B3 - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Poi
Poi
Contains more Protein +407.9%
Contains more Fats +35.7%
Contains more Water +25%
Contains more Other +39.3%
Contains more Carbs +265.5%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +407.9%
Contains more Fats +35.7%
Contains more Water +25%
Contains more Other +39.3%
Contains more Carbs +265.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Poi
Poi
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +114.8%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +114.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Poi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Poi Opinion
Net carbs 4.25g 26.83g Poi
Protein 1.93g 0.38g Okra
Fats 0.19g 0.14g Okra
Carbs 7.45g 27.23g Poi
Calories 33kcal 112kcal Poi
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.39g Poi
Fiber 3.2g 0.4g Okra
Calcium 82mg 16mg Okra
Iron 0.62mg 0.88mg Poi
Magnesium 57mg 24mg Okra
Phosphorus 61mg 39mg Okra
Potassium 299mg 183mg Okra
Sodium 7mg 12mg Okra
Zinc 0.58mg 0.22mg Okra
Copper 0.109mg 0.166mg Poi
Manganese 0.788mg 0.37mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 66IU Okra
Vitamin A RAE 36µg 3µg Okra
Vitamin E 0.27mg 2.3mg Poi
Vitamin C 23mg 4mg Okra
Vitamin B1 0.2mg 0.13mg Okra
Vitamin B2 0.06mg 0.04mg Okra
Vitamin B3 1mg 1.1mg Poi
Vitamin B5 0.245mg 0.293mg Poi
Vitamin B6 0.215mg 0.273mg Poi
Folate 60µg 21µg Okra
Vitamin K 31.3µg 1µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.029g Okra
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Poi
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
19%
Poi
Minerals Daily Need Coverage Score
30%
Okra
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.09g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.