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  6. Okra vs. Sweet potato leaves

Okra vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Summary of differences between Okra and Sweet potato leaves

  • Okra has more Vitamin C, however, Sweet potato leaves are higher in Vitamin K, Vitamin B2, Vitamin A RAE, Fiber, and Potassium.
  • Sweet potato leaves covers your daily need of Vitamin K 226% more than Okra.
  • Okra has 2 times more Vitamin C than Sweet potato leaves. While Okra has 23mg of Vitamin C, Sweet potato leaves have only 11mg.

These are the specific foods used in this comparison Okra, raw and Sweet potato leaves, raw.

Infographic

Okra vs Sweet potato leaves 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
4
:
6
Sweet potato leaves
Sweet potato leaves
Contains more Iron +56.5%
Contains more Magnesium +22.8%
Contains more Phosphorus +32.8%
Contains more Potassium +69.9%
Contains less Sodium -14.3%
Contains more Selenium +28.6%
Equal in Calcium - 78
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Iron +56.5%
Contains more Magnesium +22.8%
Contains more Phosphorus +32.8%
Contains more Potassium +69.9%
Contains less Sodium -14.3%
Contains more Selenium +28.6%
Equal in Calcium - 78

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
6
:
4
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin C +109.1%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +427.7%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +13%
Contains more Vitamin K +865.5%
Equal in Vitamin B5 - 0.225
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin C +109.1%
Contains more Vitamin B1 +28.2%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +427.7%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +13%
Contains more Vitamin K +865.5%
Equal in Vitamin B5 - 0.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Sweet potato leaves
Sweet potato leaves
Contains more Protein +29%
Contains more Fats +168.4%
Contains more Carbs +18.4%
Contains more Other +61.2%
Equal in Water - 86.81
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 leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Protein +29%
Contains more Fats +168.4%
Contains more Carbs +18.4%
Contains more Other +61.2%
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Sweet potato leaves
Sweet potato leaves
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +17.6%
Contains more Polyunsaturated fat +744.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +17.6%
Contains more Polyunsaturated fat +744.4%

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 leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price 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 leaves Opinion
Net carbs 4.25g 3.52g Okra
Protein 1.93g 2.49g Sweet potato leaves
Fats 0.19g 0.51g Sweet potato leaves
Carbs 7.45g 8.82g Sweet potato leaves
Calories 33kcal 42kcal Sweet potato leaves
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Sweet potato leaves
Fiber 3.2g 5.3g Sweet potato leaves
Calcium 82mg 78mg Okra
Iron 0.62mg 0.97mg Sweet potato leaves
Magnesium 57mg 70mg Sweet potato leaves
Phosphorus 61mg 81mg Sweet potato leaves
Potassium 299mg 508mg Sweet potato leaves
Sodium 7mg 6mg Sweet potato leaves
Zinc 0.58mg Okra
Copper 0.109mg Okra
Manganese 0.788mg Okra
Selenium 0.7µg 0.9µg Sweet potato leaves
Vitamin A 716IU 3778IU Sweet potato leaves
Vitamin A RAE 36µg 189µg Sweet potato leaves
Vitamin E 0.27mg Okra
Vitamin C 23mg 11mg Okra
Vitamin B1 0.2mg 0.156mg Okra
Vitamin B2 0.06mg 0.345mg Sweet potato leaves
Vitamin B3 1mg 1.13mg Sweet potato leaves
Vitamin B5 0.245mg 0.225mg Okra
Vitamin B6 0.215mg 0.19mg Okra
Folate 60µg Okra
Vitamin K 31.3µg 302.2µg Sweet potato leaves
Tryptophan 0.017mg 0.035mg Sweet potato leaves
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg 0.228mg Sweet potato leaves
Methionine 0.021mg 0.086mg Sweet potato leaves
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.111g Okra
Monounsaturated Fat 0.017g 0.02g Sweet potato leaves
Polyunsaturated fat 0.027g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sweet potato leaves
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
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
30%
Okra
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.085g)
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.