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  6. Okra vs. Potato salad

Okra vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between okra and potato salad

  • Potato salad has less manganese, vitamin C, folate, vitamin A, vitamin B1, magnesium, and fiber.
  • Okra's daily need coverage for manganese is 30% more.
  • Okra has 9 times more folate than potato salad. Okra has 60µg of folate, while potato salad has 7µg.
  • Okra is lower in saturated fat.

The food varieties used in the comparison are Okra, raw and Potato salad, home-prepared.

Infographic

Okra vs Potato salad 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
7
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +331.6%
Contains more PotassiumPotassium +17.7%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +680.2%
Contains more SeleniumSelenium +485.7%
~equal in Iron ~0.65mg
~equal in Copper ~0.118mg

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
9
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +159.7%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +757.1%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +118%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Potato salad DV% diff.
Manganese 0.788mg 0.101mg 30%
Vitamin K 31.3µg 26%
Polyunsaturated fat 0.027g 3.737g 25%
Sodium 7mg 529mg 23%
Cholesterol 0mg 68mg 23%
Vitamin C 23mg 10mg 14%
Folate 60µg 7µg 13%
Fats 0.19g 8.2g 12%
Magnesium 57mg 15mg 10%
Vitamin B1 0.2mg 0.077mg 10%
Fiber 3.2g 1.3g 8%
Calories 33kcal 143kcal 6%
Monounsaturated fat 0.017g 2.48g 6%
Saturated fat 0.026g 1.429g 6%
Vitamin B6 0.215mg 0.141mg 6%
Vitamin B5 0.245mg 0.534mg 6%
Selenium 0.7µg 4.1µg 6%
Calcium 82mg 19mg 6%
Vitamin E 0.27mg 2%
Protein 1.93g 2.68g 2%
Zinc 0.58mg 0.31mg 2%
Choline 12.3mg 2%
Potassium 299mg 254mg 1%
Carbs 7.45g 11.17g 1%
Phosphorus 61mg 52mg 1%
Copper 0.109mg 0.118mg 1%
Vitamin B3 1mg 0.89mg 1%
Fructose 0.57g 1%
Net carbs 4.25g 9.87g N/A
Iron 0.62mg 0.65mg 0%
Sugar 1.48g N/A
Starch 0.34g 0%
Vitamin A 36µg 32µg 0%
Vitamin B2 0.06mg 0.06mg 0%
Tryptophan 0.017mg 0.042mg 0%
Threonine 0.065mg 0.116mg 0%
Isoleucine 0.069mg 0.141mg 0%
Leucine 0.105mg 0.202mg 0%
Lysine 0.081mg 0.171mg 0%
Methionine 0.021mg 0.066mg 0%
Phenylalanine 0.065mg 0.135mg 0%
Valine 0.091mg 0.172mg 0%
Histidine 0.031mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more WaterWater +17.9%
Contains more ProteinProtein +38.9%
Contains more FatsFats +4215.8%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +129.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +14488.2%
Contains more Poly. FatPolyunsaturated fat +13740.7%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.