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Okra vs. Sapodilla — In-Depth Nutrition Comparison

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Differences between okra and sapodillas

  • Okra has more vitamin B1, vitamin B6, vitamin A, folate, magnesium, vitamin C, phosphorus, and calcium, while sapodillas have more fiber.
  • Okra's daily need coverage for vitamin B1 is 17% higher.
  • Sapodillas contain 12 times less vitamin A than okra. Okra contains 716IU of vitamin A, while sapodillas contain 60IU.

The food types used in this comparison are Okra, raw and Sapodilla, raw.

Infographic

Okra vs Sapodilla 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
9
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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +290.5%
Contains more PotassiumPotassium +54.9%
Contains more CopperCopper +26.7%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +408.3%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +29%

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
10
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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +56.5%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +481.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.252mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +338.6%
Contains more WaterWater +14.8%
Contains more OtherOther +70%
Contains more FatsFats +478.9%
Contains more CarbsCarbs +167.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Poly. FatPolyunsaturated fat +145.5%
Contains more Mono. FatMonounsaturated fat +2964.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Sapodilla
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Sapodilla DV% diff.
Manganese 0.788mg 34%
Vitamin K 31.3µg 26%
Vitamin B1 0.2mg 0mg 17%
Vitamin B6 0.215mg 0.037mg 14%
Folate 60µg 14µg 12%
Magnesium 57mg 12mg 11%
Vitamin C 23mg 14.7mg 9%
Fiber 3.2g 5.3g 8%
Phosphorus 61mg 12mg 7%
Calcium 82mg 21mg 6%
Vitamin B3 1mg 0.2mg 5%
Vitamin A 36µg 3µg 4%
Carbs 7.45g 19.96g 4%
Zinc 0.58mg 0.1mg 4%
Vitamin B2 0.06mg 0.02mg 3%
Protein 1.93g 0.44g 3%
Calories 33kcal 83kcal 3%
Potassium 299mg 193mg 3%
Copper 0.109mg 0.086mg 3%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Iron 0.62mg 0.8mg 2%
Fructose 0.57g 1%
Monounsaturated fat 0.017g 0.521g 1%
Fats 0.19g 1.1g 1%
Saturated fat 0.026g 0.194g 1%
Net carbs 4.25g 14.66g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 12mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.245mg 0.252mg 0%
Polyunsaturated fat 0.027g 0.011g 0%
Tryptophan 0.017mg 0.005mg 0%
Threonine 0.065mg 0.012mg 0%
Isoleucine 0.069mg 0.015mg 0%
Leucine 0.105mg 0.024mg 0%
Lysine 0.081mg 0.039mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.065mg 0.013mg 0%
Valine 0.091mg 0.016mg 0%
Histidine 0.031mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sapodilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
29%
Okra
7%
Sapodilla
Minerals Daily Need Coverage Score
30%
Okra
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.168g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.