Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Okra vs Potato - In-Depth Nutrition Comparison

Compare

Significant differences between Okra and Potato

  • Okra has more Manganese, Vitamin K, Folate, Vitamin B1, Magnesium and Calcium, however Potato is richer in Vitamin B6.
  • Okra covers your daily Manganese needs 26% more than Potato.
  • Potato has 16 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Potato has 2µg.

Specific food types used in this comparison are Okra, raw and Potatoes, flesh and skin, raw.

Infographic

Okra vs Potato infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
4
:
4
Potato
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Equal in Copper - 0.11
Equal in Phosphorus - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Equal in Copper - 0.11
Equal in Phosphorus - 57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
3
Potato
Contains more Vitamin C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Contains more Folate +300%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Equal in Vitamin B3 - 1.061
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Contains more Folate +300%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Equal in Vitamin B3 - 1.061

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Okra
18
Potato
Mineral Summary Score
24
Okra
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
12%
Potato
Carbohydrates
7%
Okra
17%
Potato
Fats
1%
Okra
0%
Potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Potato
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Potato Opinion
Calories 33 77 Potato
Protein 1.93 2.05 Potato
Fats 0.19 0.09 Okra
Vitamin C 23 19.7 Okra
Carbs 7.45 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.81 Potato
Calcium 82 12 Okra
Potassium 299 425 Potato
Magnesium 57 23 Okra
Sugars 1.48 0.82 Potato
Fiber 3.2 2.1 Okra
Copper 0.109 0.11 Potato
Zinc 0.58 0.3 Okra
Starch 0.34 15.29 Potato
Phosphorus 61 57 Okra
Sodium 7 6 Potato
Vitamin A 716 2 Okra
Vitamin E 0.27 0.01 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.081 Okra
Vitamin B2 0.06 0.032 Okra
Vitamin B3 1 1.061 Potato
Vitamin B5 0.245 0.295 Potato
Vitamin B6 0.215 0.298 Potato
Vitamin B12 0 0
Vitamin K 31.3 2 Okra
Folate 60 15 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.025 Potato
Monounsaturated Fat 0.017 0.002 Okra
Polyunsaturated fat 0.027 0.042 Potato
Tryptophan 0.017 0.021 Potato
Threonine 0.065 0.067 Potato
Isoleucine 0.069 0.066 Okra
Leucine 0.105 0.098 Okra
Lysine 0.081 0.107 Potato
Methionine 0.021 0.032 Potato
Phenylalanine 0.065 0.081 Potato
Valine 0.091 0.103 Potato
Histidine 0.031 0.035 Potato
Fructose 0.57 0.26 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.