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  6. Okra vs. Taro

Okra vs. Taro — In-Depth Nutrition Comparison

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What are the main differences between okra and taro?

  • Okra is richer in vitamin K, vitamin C, manganese, vitamin A, folate, vitamin B1, and magnesium, while taro is higher in vitamin E, potassium, and copper.
  • Okra's daily need coverage for vitamin K is 25% higher.
  • Taro has 9 times less vitamin A than okra. Okra has 716 IU of vitamin A, while taro has 76 IU.

We used Okra, raw and Taro, raw types in this comparison.

Infographic

Okra vs Taro 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
6
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%
Taro
Taro
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +90.7%
Contains more IronIron +12.7%
Contains more ZincZinc +152.2%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +105.7%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +57.8%
Contains more PhosphorusPhosphorus +37.7%
~equal in Selenium ~0.7µg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Taro
Taro
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1.3% 48% 24% 5.8% 11% 18% 65% 0% 2.5% 17%
Contains more Vitamin CVitamin C +411.1%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +3030%
Contains more FolateFolate +172.7%
Contains more Vitamin EVitamin E +781.5%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +31.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Taro DV% diff.
Vitamin K 31.3µg 1µg 25%
Vitamin C 23mg 4.5mg 21%
Manganese 0.788mg 0.383mg 18%
Vitamin E 0.27mg 2.38mg 14%
Folate 60µg 22µg 10%
Potassium 299mg 591mg 9%
Vitamin B1 0.2mg 0.095mg 9%
Copper 0.109mg 0.172mg 7%
Carbs 7.45g 26.46g 6%
Magnesium 57mg 33mg 6%
Vitamin B6 0.215mg 0.283mg 5%
Calories 33kcal 112kcal 4%
Calcium 82mg 43mg 4%
Fiber 3.2g 4.1g 4%
Vitamin A 36µg 4µg 4%
Zinc 0.58mg 0.23mg 3%
Phosphorus 61mg 84mg 3%
Vitamin B2 0.06mg 0.025mg 3%
Vitamin B3 1mg 0.6mg 3%
Protein 1.93g 1.5g 1%
Iron 0.62mg 0.55mg 1%
Vitamin B5 0.245mg 0.303mg 1%
Choline 12.3mg 17.3mg 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 1.3g N/A
Calories per 10 g protein 171kcal 747kcal N/A
Weight per 100 calories 303g 89g N/A
Fats 0.19g 0.2g 0%
Net carbs 4.25g 22.36g N/A
Sugar 1.48g 0.4g N/A
Starch 0.34g 0%
Sodium 7mg 11mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.026g 0.041g 0%
Monounsaturated fat 0.017g 0.016g 0%
Polyunsaturated fat 0.027g 0.083g 0%
Tryptophan 0.017mg 0.023mg 0%
Threonine 0.065mg 0.069mg 0%
Isoleucine 0.069mg 0.054mg 0%
Leucine 0.105mg 0.111mg 0%
Lysine 0.081mg 0.067mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.065mg 0.082mg 0%
Valine 0.091mg 0.082mg 0%
Histidine 0.031mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +28.7%
Contains more WaterWater +26.8%
Contains more CarbsCarbs +255.2%
Contains more OtherOther +41.2%
~equal in Fats ~0.2g

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -36.6%
Contains more Poly. FatPolyunsaturated fat +207.4%
~equal in Monounsaturated fat ~0.016g

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.