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  6. Okra vs. Potato flour

Okra vs. Potato flour — In-Depth Nutrition Comparison

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Differences between Okra and Potato flour

  • Okra has more Vitamin K, Vitamin C, and Manganese, while Potato flour has more Vitamin B6, Potassium, Vitamin B3, Phosphorus, Fiber, Copper, and Iron.
  • Potato flour's daily need coverage for Vitamin B6 is 43% higher.

The food types used in this comparison are Okra, raw and Potato flour.

Infographic

Okra vs Potato flour 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
4
:
6
Potato flour
Potato flour
Contains more Calcium +26.2%
Contains less Sodium -87.3%
Contains more Manganese +151.8%
Contains more Iron +122.6%
Contains more Magnesium +14%
Contains more Phosphorus +175.4%
Contains more Potassium +234.8%
Contains more Copper +80.7%
Contains more Selenium +57.1%
Equal in Zinc - 0.54
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +26.2%
Contains less Sodium -87.3%
Contains more Manganese +151.8%
Contains more Iron +122.6%
Contains more Magnesium +14%
Contains more Phosphorus +175.4%
Contains more Potassium +234.8%
Contains more Copper +80.7%
Contains more Selenium +57.1%
Equal in Zinc - 0.54

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
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin C +505.3%
Contains more Vitamin B2 +17.6%
Contains more Folate +140%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B5 +93.5%
Contains more Vitamin B6 +257.7%
Equal in Vitamin E - 0.25
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +505.3%
Contains more Vitamin B2 +17.6%
Contains more Folate +140%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B5 +93.5%
Contains more Vitamin B6 +257.7%
Equal in Vitamin E - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Potato flour
Potato flour
Contains more Water +1273.9%
Contains more Protein +257.5%
Contains more Fats +78.9%
Contains more Carbs +1015.4%
Contains more Other +269.4%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1273.9%
Contains more Protein +257.5%
Contains more Fats +78.9%
Contains more Carbs +1015.4%
Contains more Other +269.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Potato flour
Potato flour
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +455.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +455.6%

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 flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Potato flour Opinion
Net carbs 4.25g 77.2g Potato flour
Protein 1.93g 6.9g Potato flour
Fats 0.19g 0.34g Potato flour
Carbs 7.45g 83.1g Potato flour
Calories 33kcal 357kcal Potato flour
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3.52g Okra
Fiber 3.2g 5.9g Potato flour
Calcium 82mg 65mg Okra
Iron 0.62mg 1.38mg Potato flour
Magnesium 57mg 65mg Potato flour
Phosphorus 61mg 168mg Potato flour
Potassium 299mg 1001mg Potato flour
Sodium 7mg 55mg Okra
Zinc 0.58mg 0.54mg Okra
Copper 0.109mg 0.197mg Potato flour
Manganese 0.788mg 0.313mg Okra
Selenium 0.7µg 1.1µg Potato flour
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.25mg Okra
Vitamin C 23mg 3.8mg Okra
Vitamin B1 0.2mg 0.228mg Potato flour
Vitamin B2 0.06mg 0.051mg Okra
Vitamin B3 1mg 3.507mg Potato flour
Vitamin B5 0.245mg 0.474mg Potato flour
Vitamin B6 0.215mg 0.769mg Potato flour
Folate 60µg 25µg Okra
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.115mg Potato flour
Threonine 0.065mg 0.28mg Potato flour
Isoleucine 0.069mg 0.299mg Potato flour
Leucine 0.105mg 0.425mg Potato flour
Lysine 0.081mg 0.413mg Potato flour
Methionine 0.021mg 0.107mg Potato flour
Phenylalanine 0.065mg 0.316mg Potato flour
Valine 0.091mg 0.356mg Potato flour
Histidine 0.031mg 0.166mg Potato flour
Saturated Fat 0.026g 0.09g Okra
Monounsaturated Fat 0.017g 0.008g Okra
Polyunsaturated fat 0.027g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Potato flour
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
31%
Potato flour
Minerals Daily Need Coverage Score
30%
Okra
41%
Potato flour

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.064g)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.