Okra vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between okra and sweet potatoes?
- Okra is richer in vitamin K, folate, manganese, vitamin B1, and magnesium, while sweet potatoes are higher in vitamin A, vitamin B5, copper, vitamin B6, and potassium.
- Sweet potatoes' daily need coverage for vitamin A is 370% higher.
- Sweet potatoes have 14 times less vitamin K than okra. Okra has 31.3µg of vitamin K, while sweet potatoes have 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 | +2569.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 36µg | 961µg | 103% |
| Vitamin K | 31.3µg | 2.3µg | 24% |
| Folate | 60µg | 6µg | 14% |
| Vitamin B5 | 0.245mg | 0.884mg | 13% |
| Manganese | 0.788mg | 0.497mg | 13% |
| Vitamin B1 | 0.2mg | 0.107mg | 8% |
| Magnesium | 57mg | 27mg | 7% |
| Copper | 0.109mg | 0.161mg | 6% |
| Potassium | 299mg | 475mg | 5% |
| Vitamin B6 | 0.215mg | 0.286mg | 5% |
| Vitamin C | 23mg | 19.6mg | 4% |
| Carbs | 7.45g | 20.71g | 4% |
| Calcium | 82mg | 38mg | 4% |
| Vitamin B2 | 0.06mg | 0.106mg | 4% |
| Vitamin B3 | 1mg | 1.487mg | 3% |
| Vitamin E | 0.27mg | 0.71mg | 3% |
| Calories | 33kcal | 90kcal | 3% |
| Starch | 0.34g | 7.05g | 3% |
| Zinc | 0.58mg | 0.32mg | 2% |
| Sodium | 7mg | 36mg | 1% |
| Phosphorus | 61mg | 54mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Iron | 0.62mg | 0.69mg | 1% |
| Protein | 1.93g | 2.01g | 0% |
| Fats | 0.19g | 0.15g | 0% |
| Net carbs | 4.25g | 17.41g | N/A |
| Sugar | 1.48g | 6.48g | N/A |
| Fiber | 3.2g | 3.3g | 0% |
| Saturated fat | 0.026g | 0.052g | 0% |
| Choline | 12.3mg | 13.1mg | 0% |
| Monounsaturated fat | 0.017g | 0.002g | 0% |
| Polyunsaturated fat | 0.027g | 0.092g | 0% |
| Tryptophan | 0.017mg | 0.04mg | 0% |
| Threonine | 0.065mg | 0.107mg | 0% |
| Isoleucine | 0.069mg | 0.07mg | 0% |
| Leucine | 0.105mg | 0.118mg | 0% |
| Lysine | 0.081mg | 0.084mg | 0% |
| Methionine | 0.021mg | 0.037mg | 0% |
| Phenylalanine | 0.065mg | 0.114mg | 0% |
| Valine | 0.091mg | 0.11mg | 0% |
| Histidine | 0.031mg | 0.039mg | 0% |
| Fructose | 0.57g | 0.5g | 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:
2.01 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
