Okra vs. Potato — In-Depth Nutrition Comparison
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Significant differences between okra and potatoes
- Okra has more manganese, vitamin K, vitamin A, folate, vitamin B1, magnesium, and calcium; however, potatoes are richer in vitamin B6.
- Okra covers your daily manganese needs 26% more than potatoes.
- Potatoes have 358 times less vitamin A than okra. Okra has 716IU of vitamin A, while potatoes have 2IU.
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 more MagnesiumMagnesium | +147.8% |
| Contains more CalciumCalcium | +583.3% |
| Contains more ZincZinc | +93.3% |
| Contains more ManganeseManganese | +294% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +42.1% |
| Contains more IronIron | +30.6% |
| Contains less SodiumSodium | -14.3% |
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.
| Contains more Vitamin CVitamin C | +16.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2600% |
| Contains more Vitamin B1Vitamin B1 | +146.9% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin KVitamin K | +1465% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin B5Vitamin B5 | +20.4% |
| Contains more Vitamin B6Vitamin B6 | +38.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.2mg | 26% |
| Vitamin K | 31.3µg | 2µg | 24% |
| Folate | 60µg | 15µg | 11% |
| Vitamin B1 | 0.2mg | 0.081mg | 10% |
| Magnesium | 57mg | 23mg | 8% |
| Calcium | 82mg | 12mg | 7% |
| Vitamin B6 | 0.215mg | 0.298mg | 6% |
| Starch | 0.34g | 15.29g | 6% |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin C | 23mg | 19.7mg | 4% |
| Potassium | 299mg | 425mg | 4% |
| Fiber | 3.2g | 2.1g | 4% |
| Carbs | 7.45g | 17.49g | 3% |
| Zinc | 0.58mg | 0.3mg | 3% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Vitamin E | 0.27mg | 0.01mg | 2% |
| Calories | 33kcal | 77kcal | 2% |
| Iron | 0.62mg | 0.81mg | 2% |
| Phosphorus | 61mg | 57mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin B5 | 0.245mg | 0.295mg | 1% |
| Protein | 1.93g | 2.05g | 0% |
| Fats | 0.19g | 0.09g | 0% |
| Net carbs | 4.25g | 15.39g | N/A |
| Sugar | 1.48g | 0.82g | N/A |
| Copper | 0.109mg | 0.11mg | 0% |
| Sodium | 7mg | 6mg | 0% |
| Vitamin B3 | 1mg | 1.061mg | 0% |
| Saturated fat | 0.026g | 0.025g | 0% |
| Choline | 12.3mg | 12.1mg | 0% |
| Monounsaturated fat | 0.017g | 0.002g | 0% |
| Polyunsaturated fat | 0.027g | 0.042g | 0% |
| Tryptophan | 0.017mg | 0.021mg | 0% |
| Threonine | 0.065mg | 0.067mg | 0% |
| Isoleucine | 0.069mg | 0.066mg | 0% |
| Leucine | 0.105mg | 0.098mg | 0% |
| Lysine | 0.081mg | 0.107mg | 0% |
| Methionine | 0.021mg | 0.032mg | 0% |
| Phenylalanine | 0.065mg | 0.081mg | 0% |
| Valine | 0.091mg | 0.103mg | 0% |
| Histidine | 0.031mg | 0.035mg | 0% |
| Fructose | 0.57g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111.1% |
| Contains more WaterWater | +13% |
| Contains more CarbsCarbs | +134.8% |
| Contains more OtherOther | +31.8% |
~equal in
Protein
~2.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +750% |
| Contains more Poly. FatPolyunsaturated fat | +55.6% |
~equal in
Saturated fat
~0.025g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +252.9% |
| Contains more FructoseFructose | +119.2% |
| Contains more StarchStarch | +4397.1% |
~equal in
Glucose
~0.31g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g