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 B1, Magnesium, Fiber, and Calcium.
- 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
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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
+331.6%
Contains
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Magnesium
+280%
Contains
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Phosphorus
+17.3%
Contains
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Potassium
+17.7%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+87.1%
Contains
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Manganese
+680.2%
Contains
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Selenium
+485.7%
Equal in Iron - 0.65
Equal in Copper - 0.118
Contains
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Calcium
+331.6%
Contains
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Magnesium
+280%
Contains
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Phosphorus
+17.3%
Contains
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Potassium
+17.7%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+87.1%
Contains
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Manganese
+680.2%
Contains
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Selenium
+485.7%
Equal in Iron - 0.65
Equal in Copper - 0.118
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
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Vitamin A
+356.1%
Contains
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Vitamin C
+130%
Contains
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Vitamin B1
+159.7%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B6
+52.5%
Contains
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Folate
+757.1%
Contains
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Vitamin B5
+118%
Equal in Vitamin B2 - 0.06
Contains
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Vitamin A
+356.1%
Contains
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Vitamin C
+130%
Contains
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Vitamin B1
+159.7%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B6
+52.5%
Contains
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Folate
+757.1%
Contains
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Vitamin B5
+118%
Equal in Vitamin B2 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+17.9%
Contains
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Protein
+38.9%
Contains
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Fats
+4215.8%
Contains
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Carbs
+49.9%
Contains
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Other
+129.4%
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Contains
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Water
+17.9%
Contains
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Protein
+38.9%
Contains
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Fats
+4215.8%
Contains
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Carbs
+49.9%
Contains
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Other
+129.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.2%
Contains
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Monounsaturated Fat
+14488.2%
Contains
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Polyunsaturated fat
+13740.7%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
1.429 g
Monounsaturated Fat:
2.48 g
Polyunsaturated fat:
3.737 g
Contains
less
Saturated Fat
-98.2%
Contains
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Monounsaturated Fat
+14488.2%
Contains
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Polyunsaturated fat
+13740.7%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 9.87g |
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| Protein | 1.93g | 2.68g |
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| Fats | 0.19g | 8.2g |
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| Carbs | 7.45g | 11.17g |
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| Calories | 33kcal | 143kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g |
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| Fiber | 3.2g | 1.3g |
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| Calcium | 82mg | 19mg |
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| Iron | 0.62mg | 0.65mg |
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| Magnesium | 57mg | 15mg |
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| Phosphorus | 61mg | 52mg |
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| Potassium | 299mg | 254mg |
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| Sodium | 7mg | 529mg |
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| Zinc | 0.58mg | 0.31mg |
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| Copper | 0.109mg | 0.118mg |
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| Manganese | 0.788mg | 0.101mg |
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| Selenium | 0.7µg | 4.1µg |
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| Vitamin A | 716IU | 157IU |
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| Vitamin A RAE | 36µg | 32µg |
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| Vitamin E | 0.27mg |
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| Vitamin C | 23mg | 10mg |
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| Vitamin B1 | 0.2mg | 0.077mg |
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| Vitamin B2 | 0.06mg | 0.06mg | |
| Vitamin B3 | 1mg | 0.89mg |
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| Vitamin B5 | 0.245mg | 0.534mg |
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| Vitamin B6 | 0.215mg | 0.141mg |
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| Folate | 60µg | 7µg |
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| Vitamin K | 31.3µg |
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| Tryptophan | 0.017mg | 0.042mg |
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| Threonine | 0.065mg | 0.116mg |
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| Isoleucine | 0.069mg | 0.141mg |
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| Leucine | 0.105mg | 0.202mg |
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| Lysine | 0.081mg | 0.171mg |
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| Methionine | 0.021mg | 0.066mg |
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| Phenylalanine | 0.065mg | 0.135mg |
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| Valine | 0.091mg | 0.172mg |
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| Histidine | 0.031mg | 0.062mg |
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| Cholesterol | 0mg | 68mg |
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| Saturated Fat | 0.026g | 1.429g |
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| Monounsaturated Fat | 0.017g | 2.48g |
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| Polyunsaturated fat | 0.027g | 3.737g |
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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%
14%
Minerals Daily Need Coverage Score
30%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 45)
Which food is cheaper?
Potato salad is cheaper (difference - $1)
Which food contains less Sodium?
Okra contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Okra is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 1.403g)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is richer in minerals?
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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.