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Okra vs Sweet potato - In-Depth Nutrition Comparison

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A recap on differences between Okra and Sweet potato

  • Okra is higher in Vitamin K, Manganese, Vitamin C, Folate, Vitamin B1, Magnesium, and Calcium, yet Sweet potato is higher in Vitamin A RAE, and Vitamin B5.
  • Sweet potato covers your daily Vitamin A RAE needs 75% more than Okra.
  • Okra contains 17 times more Vitamin K than Sweet potato. While Okra contains 31.3µg of Vitamin K, Sweet potato contains only 1.8µg.

Food varieties used in this article are Okra, raw and Sweet potato, raw, unprepared.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Zinc +93.3%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Equal in Iron - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Zinc +93.3%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Equal in Iron - 0.61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Folate +445.5%
Contains more Vitamin K +1638.9%
Contains more Vitamin A +1881.4%
Contains more Vitamin B5 +226.5%
Equal in Vitamin E - 0.26
Equal in Vitamin B2 - 0.061
Equal in Vitamin B6 - 0.209
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Folate +445.5%
Contains more Vitamin K +1638.9%
Contains more Vitamin A +1881.4%
Contains more Vitamin B5 +226.5%
Equal in Vitamin E - 0.26
Equal in Vitamin B2 - 0.061
Equal in Vitamin B6 - 0.209

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Sweet potato Opinion
Net carbs 4.25g 17.12g Sweet potato
Protein 1.93g 1.57g Okra
Fats 0.19g 0.05g Okra
Carbs 7.45g 20.12g Sweet potato
Calories 33kcal 86kcal Sweet potato
Starch 0.34g 12.65g Sweet potato
Fructose 0.57g 0.7g Sweet potato
Sugar 1.48g 4.18g Okra
Fiber 3.2g 3g Okra
Calcium 82mg 30mg Okra
Iron 0.62mg 0.61mg Okra
Magnesium 57mg 25mg Okra
Phosphorus 61mg 47mg Okra
Potassium 299mg 337mg Sweet potato
Sodium 7mg 55mg Okra
Zinc 0.58mg 0.3mg Okra
Copper 0.109mg 0.151mg Sweet potato
Vitamin A 716IU 14187IU Sweet potato
Vitamin E 0.27mg 0.26mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 2.4mg Okra
Vitamin B1 0.2mg 0.078mg Okra
Vitamin B2 0.06mg 0.061mg Sweet potato
Vitamin B3 1mg 0.557mg Okra
Vitamin B5 0.245mg 0.8mg Sweet potato
Vitamin B6 0.215mg 0.209mg Okra
Folate 60µg 11µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 1.8µg Okra
Tryptophan 0.017mg 0.031mg Sweet potato
Threonine 0.065mg 0.083mg Sweet potato
Isoleucine 0.069mg 0.055mg Okra
Leucine 0.105mg 0.092mg Okra
Lysine 0.081mg 0.066mg Okra
Methionine 0.021mg 0.029mg Sweet potato
Phenylalanine 0.065mg 0.089mg Sweet potato
Valine 0.091mg 0.086mg Okra
Histidine 0.031mg 0.031mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.018g Sweet potato
Monounsaturated Fat 0.017g 0.001g Okra
Polyunsaturated fat 0.027g 0.014g Okra

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
85
Sweet potato
Mineral Summary Score
24
Okra
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
9%
Sweet potato
Carbohydrates
7%
Okra
20%
Sweet potato
Fats
1%
Okra
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
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 - 2.7g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 48mg)
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)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168482/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.