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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 716IU of vitamin A, while taro has 76IU.

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

Infographic

Okra vs Taro 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.
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
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
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Taro
4
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
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%
Contains more CholineCholine +40.7%
~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%
Vitamin B1 0.2mg 0.095mg 9%
Potassium 299mg 591mg 9%
Copper 0.109mg 0.172mg 7%
Carbs 7.45g 26.46g 6%
Magnesium 57mg 33mg 6%
Vitamin B6 0.215mg 0.283mg 5%
Vitamin A 36µg 4µg 4%
Calories 33kcal 112kcal 4%
Fiber 3.2g 4.1g 4%
Calcium 82mg 43mg 4%
Zinc 0.58mg 0.23mg 3%
Vitamin B2 0.06mg 0.025mg 3%
Phosphorus 61mg 84mg 3%
Vitamin B3 1mg 0.6mg 3%
Choline 12.3mg 17.3mg 1%
Vitamin B5 0.245mg 0.303mg 1%
Fructose 0.57g 1%
Protein 1.93g 1.5g 1%
Iron 0.62mg 0.55mg 1%
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
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
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
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
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.