Okra vs. Sweet potato — In-Depth Nutrition Comparison
Compare
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 RAE, and Vitamin B5.
- Sweet potato covers your daily Vitamin A RAE 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
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.
Contains
more
Calcium
+173.3%
Contains
more
Magnesium
+128%
Contains
more
Phosphorus
+29.8%
Contains
less
Sodium
-87.3%
Contains
more
Zinc
+93.3%
Contains
more
Manganese
+205.4%
Contains
more
Selenium
+16.7%
Contains
more
Potassium
+12.7%
Contains
more
Copper
+38.5%
Equal in Iron - 0.61
Contains
more
Calcium
+173.3%
Contains
more
Magnesium
+128%
Contains
more
Phosphorus
+29.8%
Contains
less
Sodium
-87.3%
Contains
more
Zinc
+93.3%
Contains
more
Manganese
+205.4%
Contains
more
Selenium
+16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
more
Vitamin C
+858.3%
Contains
more
Vitamin B1
+156.4%
Contains
more
Vitamin B3
+79.5%
Contains
more
Folate
+445.5%
Contains
more
Vitamin K
+1638.9%
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
Contains
more
Vitamin C
+858.3%
Contains
more
Vitamin B1
+156.4%
Contains
more
Vitamin B3
+79.5%
Contains
more
Folate
+445.5%
Contains
more
Vitamin K
+1638.9%
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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+22.9%
Contains
more
Fats
+280%
Contains
more
Water
+15.9%
Contains
more
Carbs
+170.1%
Contains
more
Other
+15.3%
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
Protein
+22.9%
Contains
more
Fats
+280%
Contains
more
Water
+15.9%
Contains
more
Carbs
+170.1%
Contains
more
Other
+15.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+1600%
Contains
more
Polyunsaturated fat
+92.9%
Contains
less
Saturated Fat
-30.8%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
more
Monounsaturated Fat
+1600%
Contains
more
Polyunsaturated fat
+92.9%
Contains
less
Saturated Fat
-30.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+3620.6%
Contains
more
Sucrose
+320%
Contains
more
Glucose
+200%
Contains
more
Fructose
+22.8%
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
Starch
+3620.6%
Contains
more
Sucrose
+320%
Contains
more
Glucose
+200%
Contains
more
Fructose
+22.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.25g | 17.12g |
|
| Protein | 1.93g | 1.57g |
|
| Fats | 0.19g | 0.05g |
|
| Carbs | 7.45g | 20.12g |
|
| Calories | 33kcal | 86kcal |
|
| Starch | 0.34g | 12.65g |
|
| Fructose | 0.57g | 0.7g |
|
| Sugar | 1.48g | 4.18g |
|
| Fiber | 3.2g | 3g |
|
| Calcium | 82mg | 30mg |
|
| Iron | 0.62mg | 0.61mg |
|
| Magnesium | 57mg | 25mg |
|
| Phosphorus | 61mg | 47mg |
|
| Potassium | 299mg | 337mg |
|
| Sodium | 7mg | 55mg |
|
| Zinc | 0.58mg | 0.3mg |
|
| Copper | 0.109mg | 0.151mg |
|
| Manganese | 0.788mg | 0.258mg |
|
| Selenium | 0.7µg | 0.6µg |
|
| Vitamin A | 716IU | 14187IU |
|
| Vitamin A RAE | 36µg | 709µg |
|
| Vitamin E | 0.27mg | 0.26mg |
|
| Vitamin C | 23mg | 2.4mg |
|
| Vitamin B1 | 0.2mg | 0.078mg |
|
| Vitamin B2 | 0.06mg | 0.061mg |
|
| Vitamin B3 | 1mg | 0.557mg |
|
| Vitamin B5 | 0.245mg | 0.8mg |
|
| Vitamin B6 | 0.215mg | 0.209mg |
|
| Folate | 60µg | 11µg |
|
| Vitamin K | 31.3µg | 1.8µg |
|
| Tryptophan | 0.017mg | 0.031mg |
|
| Threonine | 0.065mg | 0.083mg |
|
| Isoleucine | 0.069mg | 0.055mg |
|
| Leucine | 0.105mg | 0.092mg |
|
| Lysine | 0.081mg | 0.066mg |
|
| Methionine | 0.021mg | 0.029mg |
|
| Phenylalanine | 0.065mg | 0.089mg |
|
| Valine | 0.091mg | 0.086mg |
|
| Histidine | 0.031mg | 0.031mg | |
| Saturated Fat | 0.026g | 0.018g |
|
| Monounsaturated Fat | 0.017g | 0.001g |
|
| Polyunsaturated fat | 0.027g | 0.014g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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%
85%
Minerals Daily Need Coverage Score
30%
20%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 48mg)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)