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  6. Okra vs. Sweet potato

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 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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
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
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

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
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

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

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
29%
Okra
31%
Sweet potato
Minerals Daily Need Coverage Score
30%
Okra
20%
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 minerals?
Okra
Okra is relatively richer in minerals
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)

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.