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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, Folate, Vitamin B1, and Magnesium, while Taro is higher in Vitamin E , Potassium, Copper, and Vitamin B6.
  • Okra's daily need coverage for Vitamin K is 25% higher.
  • Taro has 5 times less Vitamin C than Okra. Okra has 23mg of Vitamin C, while Taro has 4.5mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
3
Taro
Contains more Iron +12.7%
Contains more Calcium +90.7%
Contains more Magnesium +72.7%
Contains more Zinc +152.2%
Contains less Sodium -36.4%
Contains more Potassium +97.7%
Contains more Copper +57.8%
Contains more Phosphorus +37.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 13% 53% 24% 58% 7% 36% 2%
Contains more Iron +12.7%
Contains more Calcium +90.7%
Contains more Magnesium +72.7%
Contains more Zinc +152.2%
Contains less Sodium -36.4%
Contains more Potassium +97.7%
Contains more Copper +57.8%
Contains more Phosphorus +37.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
3
Taro
Contains more Vitamin C +411.1%
Contains more Vitamin A +842.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +3030%
Contains more Folate +172.7%
Contains more Vitamin E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 5% 48% 0% 24% 6% 12% 19% 66% 0% 3% 17%
Contains more Vitamin C +411.1%
Contains more Vitamin A +842.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +3030%
Contains more Folate +172.7%
Contains more Vitamin E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
18
Taro
Mineral Summary Score
24
Okra
26
Taro

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Okra
9%
Taro
Carbohydrates
7%
Okra
26%
Taro
Fats
1%
Okra
1%
Taro

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Taro
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Taro
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 53)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.015g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Okra Taro Opinion
Calories 33 112 Taro
Protein 1.93 1.5 Okra
Fats 0.19 0.2 Taro
Vitamin C 23 4.5 Okra
Net carbs 4.25 22.360000610351562 Taro
Carbs 7.45 26.46 Taro
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.55 Okra
Calcium 82 43 Okra
Potassium 299 591 Taro
Magnesium 57 33 Okra
Sugar 1.48 0.4 Taro
Fiber 3.2 4.1 Taro
Copper 0.109 0.172 Taro
Zinc 0.58 0.23 Okra
Starch 0.34 Okra
Phosphorus 61 84 Taro
Sodium 7 11 Okra
Vitamin A 716 76 Okra
Vitamin E 0.27 2.38 Taro
Vitamin D 0 0
Vitamin B1 0.2 0.095 Okra
Vitamin B2 0.06 0.025 Okra
Vitamin B3 1 0.6 Okra
Vitamin B5 0.245 0.303 Taro
Vitamin B6 0.215 0.283 Taro
Vitamin B12 0 0
Vitamin K 31.3 1 Okra
Folate 60 22 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.041 Okra
Monounsaturated Fat 0.017 0.016 Okra
Polyunsaturated fat 0.027 0.083 Taro
Tryptophan 0.017 0.023 Taro
Threonine 0.065 0.069 Taro
Isoleucine 0.069 0.054 Okra
Leucine 0.105 0.111 Taro
Lysine 0.081 0.067 Okra
Methionine 0.021 0.02 Okra
Phenylalanine 0.065 0.082 Taro
Valine 0.091 0.082 Okra
Histidine 0.031 0.034 Taro
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.