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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, and Vitamin B5.
  • Sweet potato covers your daily Vitamin A 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
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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" 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 Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Equal in Iron - 0.61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
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 Vitamin K +1638.9%
Contains more Folate +445.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Vitamin K +1638.9%
Contains more Folate +445.5%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Okra Sweet potato Opinion
Calories 33 86 Sweet potato
Protein 1.93 1.57 Okra
Fats 0.19 0.05 Okra
Vitamin C 23 2.4 Okra
Net carbs 4.25 17.1200008392334 Sweet potato
Carbs 7.45 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.61 Okra
Calcium 82 30 Okra
Potassium 299 337 Sweet potato
Magnesium 57 25 Okra
Sugar 1.48 4.18 Okra
Fiber 3.2 3 Okra
Copper 0.109 0.151 Sweet potato
Zinc 0.58 0.3 Okra
Starch 0.34 12.65 Sweet potato
Phosphorus 61 47 Okra
Sodium 7 55 Okra
Vitamin A 716 14187 Sweet potato
Vitamin E 0.27 0.26 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.078 Okra
Vitamin B2 0.06 0.061 Sweet potato
Vitamin B3 1 0.557 Okra
Vitamin B5 0.245 0.8 Sweet potato
Vitamin B6 0.215 0.209 Okra
Vitamin B12 0 0
Vitamin K 31.3 1.8 Okra
Folate 60 11 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.018 Sweet potato
Monounsaturated Fat 0.017 0.001 Okra
Polyunsaturated fat 0.027 0.014 Okra
Tryptophan 0.017 0.031 Sweet potato
Threonine 0.065 0.083 Sweet potato
Isoleucine 0.069 0.055 Okra
Leucine 0.105 0.092 Okra
Lysine 0.081 0.066 Okra
Methionine 0.021 0.029 Sweet potato
Phenylalanine 0.065 0.089 Sweet potato
Valine 0.091 0.086 Okra
Histidine 0.031 0.031
Fructose 0.57 0.7 Sweet potato

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.