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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

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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
~equal in Iron ~0.61mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Okra Sweet potato 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
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
20% 77%
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
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
55% 3% 42%
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
Okra
0
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
75% 15% 6% 4%
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

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/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.