Okra vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between Okra and Sweet potato?
- Okra is richer in Vitamin K, Folate, Manganese, Vitamin B1, and Magnesium, while Sweet potato is higher in Vitamin A, Vitamin B5, Copper, Vitamin B6, and Potassium.
- Sweet potato's daily need coverage for Vitamin A is 103% higher.
- Sweet potato has 14 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Sweet potato has 2.3µg.
We used Okra, raw and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.
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 more MagnesiumMagnesium | +111.1% |
| Contains more CalciumCalcium | +115.8% |
| Contains more ZincZinc | +81.3% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +58.6% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +58.9% |
| Contains more IronIron | +11.3% |
| Contains more CopperCopper | +47.7% |
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 | +17.3% |
| Contains more Vitamin B1Vitamin B1 | +86.9% |
| Contains more Vitamin KVitamin K | +1260.9% |
| Contains more FolateFolate | +900% |
| Contains more Vitamin AVitamin A | +2584.1% |
| Contains more Vitamin EVitamin E | +163% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +48.7% |
| Contains more Vitamin B5Vitamin B5 | +260.8% |
| Contains more Vitamin B6Vitamin B6 | +33% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +26.7% |
| Contains more WaterWater | +18.2% |
| Contains more CarbsCarbs | +178% |
| Contains more OtherOther | +58.8% |
~equal in
Protein
~2.01g
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
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated Fat | -50% |
| Contains more Mono. FatMonounsaturated Fat | +750% |
| Contains more Poly. FatPolyunsaturated fat | +240.7% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more FructoseFructose | +14% |
| Contains more StarchStarch | +1973.5% |
| Contains more SucroseSucrose | +280% |
| Contains more GlucoseGlucose | +78.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 33kcal | 90kcal |
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| Protein | 1.93g | 2.01g |
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| Fats | 0.19g | 0.15g |
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| Vitamin C | 23mg | 19.6mg |
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| Net carbs | 4.25g | 17.41g |
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| Carbs | 7.45g | 20.71g |
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| Magnesium | 57mg | 27mg |
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| Calcium | 82mg | 38mg |
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| Potassium | 299mg | 475mg |
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| Iron | 0.62mg | 0.69mg |
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| Sugar | 1.48g | 6.48g |
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| Fiber | 3.2g | 3.3g |
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| Copper | 0.109mg | 0.161mg |
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| Zinc | 0.58mg | 0.32mg |
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| Starch | 0.34g | 7.05g |
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| Phosphorus | 61mg | 54mg |
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| Sodium | 7mg | 36mg |
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| Vitamin A | 716IU | 19218IU |
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| Vitamin A | 36µg | 961µg |
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| Vitamin E | 0.27mg | 0.71mg |
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| Manganese | 0.788mg | 0.497mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin B1 | 0.2mg | 0.107mg |
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| Vitamin B2 | 0.06mg | 0.106mg |
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| Vitamin B3 | 1mg | 1.487mg |
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| Vitamin B5 | 0.245mg | 0.884mg |
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| Vitamin B6 | 0.215mg | 0.286mg |
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| Vitamin K | 31.3µg | 2.3µg |
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| Folate | 60µg | 6µg |
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| Choline | 12.3mg | 13.1mg |
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| Saturated Fat | 0.026g | 0.052g |
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| Monounsaturated Fat | 0.017g | 0.002g |
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| Polyunsaturated fat | 0.027g | 0.092g |
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| Tryptophan | 0.017mg | 0.04mg |
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| Threonine | 0.065mg | 0.107mg |
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| Isoleucine | 0.069mg | 0.07mg |
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| Leucine | 0.105mg | 0.118mg |
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| Lysine | 0.081mg | 0.084mg |
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| Methionine | 0.021mg | 0.037mg |
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| Phenylalanine | 0.065mg | 0.114mg |
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| Valine | 0.091mg | 0.11mg |
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| Histidine | 0.031mg | 0.039mg |
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| Fructose | 0.57g | 0.5g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
31%
111%
Minerals Daily Need Coverage Score
30%
25%
Comparison summary
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 5g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.026g)
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.
Which food is richer in vitamins?
?
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.