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Okra vs. Potato bread — In-Depth Nutrition Comparison

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How are okra and potato bread different?

  • Okra is higher in vitamin C, manganese, vitamin K, and vitamin A; however, potato bread is richer in phosphorus, iron, folate, selenium, and fiber.
  • Daily need coverage for phosphorus for potato bread is 44% higher.
  • Okra has less sodium.

Okra, raw and Bread, potato are the varieties used in this article.

Infographic

Okra vs Potato bread 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +103.6%
Contains more CopperCopper +16%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +211.5%
Contains more CalciumCalcium +129.3%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +262.9%
Contains more ZincZinc +148.3%
Contains more PhosphorusPhosphorus +504.9%
Contains more SeleniumSelenium +1257.1%

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin KVitamin K +360.3%
Contains more Vitamin EVitamin E +74.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +233.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +110%
Contains more CholineCholine +49.6%
~equal in Vitamin B1 ~0.188mg
~equal in Vitamin B6 ~0.232mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more WaterWater +167%
Contains more ProteinProtein +547.7%
Contains more FatsFats +1547.4%
Contains more CarbsCarbs +531.8%
Contains more OtherOther +341.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Potato bread DV% diff.
Phosphorus 61mg 369mg 44%
Vitamin C 23mg 0mg 26%
Manganese 0.788mg 0.253mg 23%
Protein 1.93g 12.5g 21%
Vitamin K 31.3µg 6.8µg 20%
Iron 0.62mg 2.25mg 20%
Folate 60µg 126µg 17%
Selenium 0.7µg 9.5µg 16%
Sodium 7mg 375mg 16%
Carbs 7.45g 47.07g 13%
Fiber 3.2g 6.3g 12%
Calories 33kcal 266kcal 12%
Potassium 299mg 718mg 12%
Calcium 82mg 188mg 11%
Vitamin B5 0.245mg 0.817mg 11%
Zinc 0.58mg 1.44mg 8%
Magnesium 57mg 28mg 7%
Vitamin B12 0µg 0.15µg 6%
Fats 0.19g 3.13g 5%
Vitamin B2 0.06mg 0.106mg 4%
Copper 0.109mg 0.094mg 2%
Vitamin B3 1mg 1.25mg 2%
Choline 12.3mg 18.4mg 1%
Vitamin B6 0.215mg 0.232mg 1%
Fructose 0.57g 1%
Vitamin B1 0.2mg 0.188mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.27mg 0.47mg 1%
Vitamin A 36µg 24µg 1%
Net carbs 4.25g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.48g 9.38g N/A
Starch 0.34g 0%
Saturated fat 0.026g 0g 0%
Monounsaturated fat 0.017g 0g 0%
Polyunsaturated fat 0.027g 0g 0%
Tryptophan 0.017mg 0.081mg 0%
Threonine 0.065mg 0.224mg 0%
Isoleucine 0.069mg 0.268mg 0%
Leucine 0.105mg 0.44mg 0%
Lysine 0.081mg 0.311mg 0%
Methionine 0.021mg 0.112mg 0%
Phenylalanine 0.065mg 0.285mg 0%
Valine 0.091mg 0.305mg 0%
Histidine 0.031mg 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
27%
Potato bread
Minerals Daily Need Coverage Score
30%
Okra
59%
Potato bread

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 61)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $1)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 7.9g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 368mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.