Okra vs. Potato — In-Depth Nutrition Comparison
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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
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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
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Calcium
+583.3%
Contains
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Magnesium
+147.8%
Contains
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Zinc
+93.3%
Contains
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Manganese
+294%
Contains
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Selenium
+75%
Contains
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Iron
+30.6%
Contains
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Potassium
+42.1%
Contains
less
Sodium
-14.3%
Equal in Phosphorus - 57
Equal in Copper - 0.11
Contains
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Calcium
+583.3%
Contains
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Magnesium
+147.8%
Contains
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Zinc
+93.3%
Contains
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Manganese
+294%
Contains
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Selenium
+75%
Contains
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Iron
+30.6%
Contains
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Potassium
+42.1%
Contains
less
Sodium
-14.3%
Equal in Phosphorus - 57
Equal in Copper - 0.11
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.
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Contains
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Vitamin A
+35700%
Contains
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Vitamin E
+2600%
Contains
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Vitamin C
+16.8%
Contains
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Vitamin B1
+146.9%
Contains
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Vitamin B2
+87.5%
Contains
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Folate
+300%
Contains
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Vitamin K
+1465%
Contains
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Vitamin B5
+20.4%
Contains
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Vitamin B6
+38.6%
Equal in Vitamin B3 - 1.061
Contains
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Vitamin A
+35700%
Contains
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Vitamin E
+2600%
Contains
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Vitamin C
+16.8%
Contains
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Vitamin B1
+146.9%
Contains
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Vitamin B2
+87.5%
Contains
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Folate
+300%
Contains
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Vitamin K
+1465%
Contains
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Vitamin B5
+20.4%
Contains
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Vitamin B6
+38.6%
Equal in Vitamin B3 - 1.061
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+111.1%
Contains
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Water
+13%
Contains
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Carbs
+134.8%
Contains
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Other
+31.8%
Equal in Protein - 2.05
Contains
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Fats
+111.1%
Contains
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Water
+13%
Contains
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Carbs
+134.8%
Contains
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Other
+31.8%
Equal in Protein - 2.05
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+55.6%
Equal in Saturated Fat - 0.025
Contains
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+55.6%
Equal in Saturated Fat - 0.025
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+252.9%
Contains
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Fructose
+119.2%
Contains
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Starch
+4397.1%
Equal in Glucose - 0.31
Contains
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Sucrose
+252.9%
Contains
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Fructose
+119.2%
Contains
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Starch
+4397.1%
Equal in Glucose - 0.31
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 15.39g |
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| Protein | 1.93g | 2.05g |
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| Fats | 0.19g | 0.09g |
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| Carbs | 7.45g | 17.49g |
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| Calories | 33kcal | 77kcal |
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| Starch | 0.34g | 15.29g |
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| Fructose | 0.57g | 0.26g |
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| Sugar | 1.48g | 0.82g |
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| Fiber | 3.2g | 2.1g |
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| Calcium | 82mg | 12mg |
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| Iron | 0.62mg | 0.81mg |
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| Magnesium | 57mg | 23mg |
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| Phosphorus | 61mg | 57mg |
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| Potassium | 299mg | 425mg |
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| Sodium | 7mg | 6mg |
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| Zinc | 0.58mg | 0.3mg |
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| Copper | 0.109mg | 0.11mg |
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| Manganese | 0.788mg | 0.2mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin A | 716IU | 2IU |
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| Vitamin A RAE | 36µg | 0µg |
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| Vitamin E | 0.27mg | 0.01mg |
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| Vitamin C | 23mg | 19.7mg |
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| Vitamin B1 | 0.2mg | 0.081mg |
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| Vitamin B2 | 0.06mg | 0.032mg |
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| Vitamin B3 | 1mg | 1.061mg |
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| Vitamin B5 | 0.245mg | 0.295mg |
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| Vitamin B6 | 0.215mg | 0.298mg |
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| Folate | 60µg | 15µg |
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| Vitamin K | 31.3µg | 2µg |
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| Tryptophan | 0.017mg | 0.021mg |
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| Threonine | 0.065mg | 0.067mg |
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| Isoleucine | 0.069mg | 0.066mg |
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| Leucine | 0.105mg | 0.098mg |
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| Lysine | 0.081mg | 0.107mg |
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| Methionine | 0.021mg | 0.032mg |
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| Phenylalanine | 0.065mg | 0.081mg |
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| Valine | 0.091mg | 0.103mg |
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| Histidine | 0.031mg | 0.035mg |
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| Saturated Fat | 0.026g | 0.025g |
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| Monounsaturated Fat | 0.017g | 0.002g |
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| Polyunsaturated fat | 0.027g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
30%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)