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  6. Okra vs. Sweet potato

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 RAE, Vitamin B5, Copper, Vitamin B6, and Potassium.
  • Sweet potato's daily need coverage for Vitamin A RAE 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

Okra vs Sweet potato 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
Okra
7
:
3
Sweet potato
Sweet potato
Contains more Calcium +115.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +13%
Contains less Sodium -80.6%
Contains more Zinc +81.3%
Contains more Manganese +58.6%
Contains more Selenium +250%
Contains more Iron +11.3%
Contains more Potassium +58.9%
Contains more Copper +47.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +115.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +13%
Contains less Sodium -80.6%
Contains more Zinc +81.3%
Contains more Manganese +58.6%
Contains more Selenium +250%
Contains more Iron +11.3%
Contains more Potassium +58.9%
Contains more Copper +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.
Okra
Okra
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +86.9%
Contains more Folate +900%
Contains more Vitamin K +1260.9%
Contains more Vitamin A +2584.1%
Contains more Vitamin E +163%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +33%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +17.3%
Contains more Vitamin B1 +86.9%
Contains more Folate +900%
Contains more Vitamin K +1260.9%
Contains more Vitamin A +2584.1%
Contains more Vitamin E +163%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +260.8%
Contains more Vitamin B6 +33%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
:
3
Sweet potato
Sweet potato
Contains more Fats +26.7%
Contains more Water +18.2%
Contains more Carbs +178%
Contains more Other +58.8%
Equal in Protein - 2.01
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +26.7%
Contains more Water +18.2%
Contains more Carbs +178%
Contains more Other +58.8%
Equal in Protein - 2.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +240.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +240.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
:
4
Sweet potato
Sweet potato
Contains more Fructose +14%
Contains more Starch +1973.5%
Contains more Sucrose +280%
Contains more Glucose +78.1%
Contains more Maltose +∞%
Okra
19% 33% 17% 31%
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
Sweet potato
52% 17% 4% 4% 23%
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 Fructose +14%
Contains more Starch +1973.5%
Contains more Sucrose +280%
Contains more Glucose +78.1%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Sweet potato Opinion
Net carbs 4.25g 17.41g Sweet potato
Protein 1.93g 2.01g Sweet potato
Fats 0.19g 0.15g Okra
Carbs 7.45g 20.71g Sweet potato
Calories 33kcal 90kcal Sweet potato
Starch 0.34g 7.05g Sweet potato
Fructose 0.57g 0.5g Okra
Sugar 1.48g 6.48g Okra
Fiber 3.2g 3.3g Sweet potato
Calcium 82mg 38mg Okra
Iron 0.62mg 0.69mg Sweet potato
Magnesium 57mg 27mg Okra
Phosphorus 61mg 54mg Okra
Potassium 299mg 475mg Sweet potato
Sodium 7mg 36mg Okra
Zinc 0.58mg 0.32mg Okra
Copper 0.109mg 0.161mg Sweet potato
Manganese 0.788mg 0.497mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 19218IU Sweet potato
Vitamin A RAE 36µg 961µg Sweet potato
Vitamin E 0.27mg 0.71mg Sweet potato
Vitamin C 23mg 19.6mg Okra
Vitamin B1 0.2mg 0.107mg Okra
Vitamin B2 0.06mg 0.106mg Sweet potato
Vitamin B3 1mg 1.487mg Sweet potato
Vitamin B5 0.245mg 0.884mg Sweet potato
Vitamin B6 0.215mg 0.286mg Sweet potato
Folate 60µg 6µg Okra
Vitamin K 31.3µg 2.3µg Okra
Tryptophan 0.017mg 0.04mg Sweet potato
Threonine 0.065mg 0.107mg Sweet potato
Isoleucine 0.069mg 0.07mg Sweet potato
Leucine 0.105mg 0.118mg Sweet potato
Lysine 0.081mg 0.084mg Sweet potato
Methionine 0.021mg 0.037mg Sweet potato
Phenylalanine 0.065mg 0.114mg Sweet potato
Valine 0.091mg 0.11mg Sweet potato
Histidine 0.031mg 0.039mg Sweet potato
Saturated Fat 0.026g 0.052g Okra
Monounsaturated Fat 0.017g 0.002g Okra
Polyunsaturated fat 0.027g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Okra
120%
Sweet potato
Minerals Daily Need Coverage Score
30%
Okra
25%
Sweet potato

Comparison summary

Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 5g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Okra
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.