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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
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
6
:
3
Taro
Contains more Calcium +90.7%
Contains more Iron +12.7%
Contains more Magnesium +72.7%
Contains less Sodium -36.4%
Contains more Zinc +152.2%
Contains more Manganese +105.7%
Contains more Phosphorus +37.7%
Contains more Potassium +97.7%
Contains more Copper +57.8%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Calcium +90.7%
Contains more Iron +12.7%
Contains more Magnesium +72.7%
Contains less Sodium -36.4%
Contains more Zinc +152.2%
Contains more Manganese +105.7%
Contains more Phosphorus +37.7%
Contains more Potassium +97.7%
Contains more Copper +57.8%
Equal in Selenium - 0.7

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
:
3
Taro
Contains more Vitamin A +842.1%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Folate +172.7%
Contains more Vitamin K +3030%
Contains more Vitamin E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin A +842.1%
Contains more Vitamin C +411.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Folate +172.7%
Contains more Vitamin K +3030%
Contains more Vitamin E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
2
:
1
Taro
Contains less Saturated Fat -36.6%
Contains more Polyunsaturated fat +207.4%
Equal in Monounsaturated Fat - 0.016
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -36.6%
Contains more Polyunsaturated fat +207.4%
Equal in Monounsaturated Fat - 0.016

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Okra Taro Opinion
Net carbs 4.25g 22.36g Taro
Protein 1.93g 1.5g Okra
Fats 0.19g 0.2g Taro
Carbs 7.45g 26.46g Taro
Calories 33kcal 112kcal Taro
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 0.4g Taro
Fiber 3.2g 4.1g Taro
Calcium 82mg 43mg Okra
Iron 0.62mg 0.55mg Okra
Magnesium 57mg 33mg Okra
Phosphorus 61mg 84mg Taro
Potassium 299mg 591mg Taro
Sodium 7mg 11mg Okra
Zinc 0.58mg 0.23mg Okra
Copper 0.109mg 0.172mg Taro
Manganese 0.788mg 0.383mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 76IU Okra
Vitamin A RAE 36µg 4µg Okra
Vitamin E 0.27mg 2.38mg Taro
Vitamin C 23mg 4.5mg Okra
Vitamin B1 0.2mg 0.095mg Okra
Vitamin B2 0.06mg 0.025mg Okra
Vitamin B3 1mg 0.6mg Okra
Vitamin B5 0.245mg 0.303mg Taro
Vitamin B6 0.215mg 0.283mg Taro
Folate 60µg 22µg Okra
Vitamin K 31.3µg 1µg Okra
Tryptophan 0.017mg 0.023mg Taro
Threonine 0.065mg 0.069mg Taro
Isoleucine 0.069mg 0.054mg Okra
Leucine 0.105mg 0.111mg Taro
Lysine 0.081mg 0.067mg Okra
Methionine 0.021mg 0.02mg Okra
Phenylalanine 0.065mg 0.082mg Taro
Valine 0.091mg 0.082mg Okra
Histidine 0.031mg 0.034mg Taro
Saturated Fat 0.026g 0.041g Okra
Monounsaturated Fat 0.017g 0.016g Okra
Polyunsaturated fat 0.027g 0.083g Taro

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Taro
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Okra
18%
Taro
Minerals Daily Need Coverage Score
30%
Okra
26%
Taro

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 - 54)
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.

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.