Okra vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on the 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 269% 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
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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 | +128% |
| Contains more CalciumCalcium | +173.3% |
| Contains more ZincZinc | +93.3% |
| Contains more PhosphorusPhosphorus | +29.8% |
| Contains less SodiumSodium | -87.3% |
| Contains more ManganeseManganese | +205.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more PotassiumPotassium | +12.7% |
| Contains more CopperCopper | +38.5% |
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 | +858.3% |
| Contains more Vitamin B1Vitamin B1 | +156.4% |
| Contains more Vitamin B3Vitamin B3 | +79.5% |
| Contains more Vitamin KVitamin K | +1638.9% |
| Contains more FolateFolate | +445.5% |
| Contains more Vitamin AVitamin A | +1869.4% |
| Contains more Vitamin B5Vitamin B5 | +226.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 36µg | 709µg | 75% |
| Vitamin K | 31.3µg | 1.8µg | 25% |
| Vitamin C | 23mg | 2.4mg | 23% |
| Manganese | 0.788mg | 0.258mg | 23% |
| Folate | 60µg | 11µg | 12% |
| Vitamin B5 | 0.245mg | 0.8mg | 11% |
| Vitamin B1 | 0.2mg | 0.078mg | 10% |
| Magnesium | 57mg | 25mg | 8% |
| Starch | 0.34g | 12.65g | 5% |
| Calcium | 82mg | 30mg | 5% |
| Copper | 0.109mg | 0.151mg | 5% |
| Carbs | 7.45g | 20.12g | 4% |
| Vitamin B3 | 1mg | 0.557mg | 3% |
| Calories | 33kcal | 86kcal | 3% |
| Zinc | 0.58mg | 0.3mg | 3% |
| Phosphorus | 61mg | 47mg | 2% |
| Sodium | 7mg | 55mg | 2% |
| Fiber | 3.2g | 3g | 1% |
| Protein | 1.93g | 1.57g | 1% |
| Potassium | 299mg | 337mg | 1% |
| Fats | 0.19g | 0.05g | 0% |
| Net carbs | 4.25g | 17.12g | N/A |
| Iron | 0.62mg | 0.61mg | 0% |
| Sugar | 1.48g | 4.18g | N/A |
| Vitamin E | 0.27mg | 0.26mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B2 | 0.06mg | 0.061mg | 0% |
| Vitamin B6 | 0.215mg | 0.209mg | 0% |
| Choline | 12.3mg | 12.3mg | 0% |
| Saturated fat | 0.026g | 0.018g | 0% |
| Monounsaturated fat | 0.017g | 0.001g | 0% |
| Polyunsaturated fat | 0.027g | 0.014g | 0% |
| Tryptophan | 0.017mg | 0.031mg | 0% |
| Threonine | 0.065mg | 0.083mg | 0% |
| Isoleucine | 0.069mg | 0.055mg | 0% |
| Leucine | 0.105mg | 0.092mg | 0% |
| Lysine | 0.081mg | 0.066mg | 0% |
| Methionine | 0.021mg | 0.029mg | 0% |
| Phenylalanine | 0.065mg | 0.089mg | 0% |
| Valine | 0.091mg | 0.086mg | 0% |
| Histidine | 0.031mg | 0.031mg | 0% |
| Fructose | 0.57g | 0.7g | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +22.9% |
| Contains more FatsFats | +280% |
| Contains more WaterWater | +15.9% |
| Contains more CarbsCarbs | +170.1% |
| Contains more OtherOther | +15.3% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
| Contains less Sat. FatSaturated fat | -30.8% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +3620.6% |
| Contains more SucroseSucrose | +320% |
| Contains more GlucoseGlucose | +200% |
| Contains more FructoseFructose | +22.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g