Okra vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between Okra and Russet potato
- Okra is richer in Vitamin K, Manganese, Vitamin C, Vitamin B1, Folate, Magnesium, and Calcium, yet Russet potato is richer in Vitamin B6, Potassium, and Iron.
- Daily need coverage for Vitamin K from Okra is 24% higher.
- Okra contains 5 times more Calcium than Russet potato. Okra contains 82mg of Calcium, while Russet potato contains 18mg.
Food types used in this article are Okra, raw and Potatoes, Russet, flesh and skin, baked.
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
+355.6%
Contains
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Magnesium
+90%
Contains
less
Sodium
-50%
Contains
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Zinc
+65.7%
Contains
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Manganese
+245.6%
Contains
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Selenium
+40%
Contains
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Iron
+72.6%
Contains
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Phosphorus
+16.4%
Contains
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Potassium
+83.9%
Equal in Copper - 0.107
Contains
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Calcium
+355.6%
Contains
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Magnesium
+90%
Contains
less
Sodium
-50%
Contains
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Zinc
+65.7%
Contains
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Manganese
+245.6%
Contains
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Selenium
+40%
Contains
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Iron
+72.6%
Contains
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Phosphorus
+16.4%
Contains
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Potassium
+83.9%
Equal in Copper - 0.107
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
+7060%
Contains
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Vitamin E
+285.7%
Contains
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Vitamin C
+177.1%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+25%
Contains
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Folate
+130.8%
Contains
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Vitamin K
+1465%
Contains
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Vitamin B3
+34.8%
Contains
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Vitamin B5
+55.1%
Contains
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Vitamin B6
+64.7%
Contains
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Vitamin A
+7060%
Contains
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Vitamin E
+285.7%
Contains
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Vitamin C
+177.1%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+25%
Contains
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Folate
+130.8%
Contains
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Vitamin K
+1465%
Contains
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Vitamin B3
+34.8%
Contains
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Vitamin B5
+55.1%
Contains
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Vitamin B6
+64.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+46.2%
Contains
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Water
+20.3%
Contains
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Protein
+36.3%
Contains
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Carbs
+187.8%
Contains
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Other
+58.8%
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
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Fats
+46.2%
Contains
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Water
+20.3%
Contains
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Protein
+36.3%
Contains
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Carbs
+187.8%
Contains
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Other
+58.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-18.8%
Contains
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Monounsaturated Fat
+466.7%
Contains
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Polyunsaturated fat
+100%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
less
Saturated Fat
-18.8%
Contains
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Monounsaturated Fat
+466.7%
Contains
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Polyunsaturated fat
+100%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+53.8%
Contains
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Fructose
+78.1%
Contains
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Starch
+5032.4%
Contains
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Glucose
+15.6%
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
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Sucrose
+53.8%
Contains
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Fructose
+78.1%
Contains
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Starch
+5032.4%
Contains
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Glucose
+15.6%
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 Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.25g | 19.14g |
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| Protein | 1.93g | 2.63g |
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| Fats | 0.19g | 0.13g |
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| Carbs | 7.45g | 21.44g |
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| Calories | 33kcal | 97kcal |
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| Starch | 0.34g | 17.45g |
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| Fructose | 0.57g | 0.32g |
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| Sugar | 1.48g | 1.08g |
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| Fiber | 3.2g | 2.3g |
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| Calcium | 82mg | 18mg |
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| Iron | 0.62mg | 1.07mg |
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| Magnesium | 57mg | 30mg |
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| Phosphorus | 61mg | 71mg |
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| Potassium | 299mg | 550mg |
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| Sodium | 7mg | 14mg |
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| Zinc | 0.58mg | 0.35mg |
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| Copper | 0.109mg | 0.107mg |
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| Manganese | 0.788mg | 0.228mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin A | 716IU | 10IU |
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| Vitamin A RAE | 36µg | 1µg |
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| Vitamin E | 0.27mg | 0.07mg |
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| Vitamin C | 23mg | 8.3mg |
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| Vitamin B1 | 0.2mg | 0.067mg |
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| Vitamin B2 | 0.06mg | 0.048mg |
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| Vitamin B3 | 1mg | 1.348mg |
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| Vitamin B5 | 0.245mg | 0.38mg |
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| Vitamin B6 | 0.215mg | 0.354mg |
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| Folate | 60µg | 26µg |
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| Vitamin K | 31.3µg | 2µg |
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| Tryptophan | 0.017mg | 0.027mg |
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| Threonine | 0.065mg | 0.086mg |
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| Isoleucine | 0.069mg | 0.085mg |
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| Leucine | 0.105mg | 0.125mg |
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| Lysine | 0.081mg | 0.137mg |
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| Methionine | 0.021mg | 0.041mg |
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| Phenylalanine | 0.065mg | 0.104mg |
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| Valine | 0.091mg | 0.131mg |
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| Histidine | 0.031mg | 0.044mg |
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| Saturated Fat | 0.026g | 0.032g |
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| Monounsaturated Fat | 0.017g | 0.003g |
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| Polyunsaturated fat | 0.027g | 0.054g |
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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%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato is cheaper (difference - $1)
Which food contains less Sodium?
Okra contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.006g)
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)
Which food is richer in minerals?
?
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.