Okra vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between okra and russet potatoes
- Okra is richer in vitamin K, manganese, vitamin C, vitamin A, vitamin B1, folate, magnesium, and calcium, yet russet potatoes are richer in vitamin B6 and potassium.
- Daily need coverage for vitamin K for okra is 24% higher.
- Okra contains 72 times more vitamin A than russet potatoes. Okra contains 716IU of vitamin A, while russet potatoes contain 10IU.
Food types used in this article are Okra, raw and Potatoes, Russet, flesh, and skin, baked.
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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 | +90% |
| Contains more CalciumCalcium | +355.6% |
| Contains more ZincZinc | +65.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +245.6% |
| Contains more SeleniumSelenium | +40% |
| Contains more PotassiumPotassium | +83.9% |
| Contains more IronIron | +72.6% |
| Contains more PhosphorusPhosphorus | +16.4% |
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 | +177.1% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +285.7% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin KVitamin K | +1465% |
| Contains more FolateFolate | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +34.8% |
| Contains more Vitamin B5Vitamin B5 | +55.1% |
| Contains more Vitamin B6Vitamin B6 | +64.7% |
| Contains more CholineCholine | +22% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 2µg | 24% |
| Manganese | 0.788mg | 0.228mg | 24% |
| Vitamin C | 23mg | 8.3mg | 16% |
| Vitamin B1 | 0.2mg | 0.067mg | 11% |
| Vitamin B6 | 0.215mg | 0.354mg | 11% |
| Folate | 60µg | 26µg | 9% |
| Potassium | 299mg | 550mg | 7% |
| Starch | 0.34g | 17.45g | 7% |
| Magnesium | 57mg | 30mg | 6% |
| Calcium | 82mg | 18mg | 6% |
| Iron | 0.62mg | 1.07mg | 6% |
| Carbs | 7.45g | 21.44g | 5% |
| Vitamin A | 36µg | 1µg | 4% |
| Fiber | 3.2g | 2.3g | 4% |
| Vitamin B5 | 0.245mg | 0.38mg | 3% |
| Calories | 33kcal | 97kcal | 3% |
| Zinc | 0.58mg | 0.35mg | 2% |
| Vitamin B3 | 1mg | 1.348mg | 2% |
| Phosphorus | 61mg | 71mg | 1% |
| Vitamin E | 0.27mg | 0.07mg | 1% |
| Protein | 1.93g | 2.63g | 1% |
| Vitamin B2 | 0.06mg | 0.048mg | 1% |
| Fats | 0.19g | 0.13g | 0% |
| Net carbs | 4.25g | 19.14g | N/A |
| Sugar | 1.48g | 1.08g | N/A |
| Copper | 0.109mg | 0.107mg | 0% |
| Sodium | 7mg | 14mg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.026g | 0.032g | 0% |
| Choline | 12.3mg | 15mg | 0% |
| Monounsaturated fat | 0.017g | 0.003g | 0% |
| Polyunsaturated fat | 0.027g | 0.054g | 0% |
| Tryptophan | 0.017mg | 0.027mg | 0% |
| Threonine | 0.065mg | 0.086mg | 0% |
| Isoleucine | 0.069mg | 0.085mg | 0% |
| Leucine | 0.105mg | 0.125mg | 0% |
| Lysine | 0.081mg | 0.137mg | 0% |
| Methionine | 0.021mg | 0.041mg | 0% |
| Phenylalanine | 0.065mg | 0.104mg | 0% |
| Valine | 0.091mg | 0.131mg | 0% |
| Histidine | 0.031mg | 0.044mg | 0% |
| Fructose | 0.57g | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +46.2% |
| Contains more WaterWater | +20.3% |
| Contains more ProteinProtein | +36.3% |
| Contains more CarbsCarbs | +187.8% |
| Contains more OtherOther | +58.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Mono. FatMonounsaturated fat | +466.7% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +53.8% |
| Contains more FructoseFructose | +78.1% |
| Contains more StarchStarch | +5032.4% |
| Contains more GlucoseGlucose | +15.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
