Okra vs. Water chestnuts — In-Depth Nutrition Comparison
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What are the main differences between Okra and Water chestnuts?
- Okra is richer in Vitamin K, Vitamin C, Manganese, Folate, Magnesium, and Calcium, while Water chestnuts are higher in Copper, Vitamin B2, Vitamin B6, and Potassium.
- Okra's daily need coverage for Vitamin K is 26% higher.
- Water chestnuts have 7 times less Calcium than Okra. Okra has 82mg of Calcium, while Water chestnuts have 11mg.
We used Okra, raw and Waterchestnuts, chinese, (matai), raw types in this comparison.
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.
Contains
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Calcium
+645.5%
Contains
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Iron
+933.3%
Contains
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Magnesium
+159.1%
Contains
less
Sodium
-50%
Contains
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Zinc
+16%
Contains
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Manganese
+138.1%
Contains
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Potassium
+95.3%
Contains
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Copper
+199.1%
Equal in Phosphorus - 63
Equal in Selenium - 0.7
Contains
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Calcium
+645.5%
Contains
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Iron
+933.3%
Contains
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Magnesium
+159.1%
Contains
less
Sodium
-50%
Contains
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Zinc
+16%
Contains
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Manganese
+138.1%
Contains
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Potassium
+95.3%
Contains
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Copper
+199.1%
Equal in Phosphorus - 63
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+475%
Contains
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Vitamin B1
+42.9%
Contains
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Folate
+275%
Contains
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Vitamin K
+10333.3%
Contains
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Vitamin E
+344.4%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B5
+95.5%
Contains
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Vitamin B6
+52.6%
Equal in Vitamin B3 - 1
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+475%
Contains
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Vitamin B1
+42.9%
Contains
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Folate
+275%
Contains
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Vitamin K
+10333.3%
Contains
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Vitamin E
+344.4%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B5
+95.5%
Contains
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Vitamin B6
+52.6%
Equal in Vitamin B3 - 1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+37.9%
Contains
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Fats
+90%
Contains
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Water
+21.9%
Contains
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Carbs
+221.3%
Contains
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Other
+29.4%
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Contains
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Protein
+37.9%
Contains
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Fats
+90%
Contains
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Water
+21.9%
Contains
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Carbs
+221.3%
Contains
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Other
+29.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+59.3%
Equal in Saturated Fat - 0.026
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
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Monounsaturated Fat
+750%
Contains
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Polyunsaturated fat
+59.3%
Equal in Saturated Fat - 0.026
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 20.94g |
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| Protein | 1.93g | 1.4g |
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| Fats | 0.19g | 0.1g |
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| Carbs | 7.45g | 23.94g |
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| Calories | 33kcal | 97kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 4.8g |
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| Fiber | 3.2g | 3g |
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| Calcium | 82mg | 11mg |
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| Iron | 0.62mg | 0.06mg |
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| Magnesium | 57mg | 22mg |
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| Phosphorus | 61mg | 63mg |
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| Potassium | 299mg | 584mg |
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| Sodium | 7mg | 14mg |
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| Zinc | 0.58mg | 0.5mg |
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| Copper | 0.109mg | 0.326mg |
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| Manganese | 0.788mg | 0.331mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 0IU |
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| Vitamin A RAE | 36µg | 0µg |
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| Vitamin E | 0.27mg | 1.2mg |
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| Vitamin C | 23mg | 4mg |
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| Vitamin B1 | 0.2mg | 0.14mg |
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| Vitamin B2 | 0.06mg | 0.2mg |
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| Vitamin B3 | 1mg | 1mg | |
| Vitamin B5 | 0.245mg | 0.479mg |
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| Vitamin B6 | 0.215mg | 0.328mg |
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| Folate | 60µg | 16µg |
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| Vitamin K | 31.3µg | 0.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0.026g | |
| Monounsaturated Fat | 0.017g | 0.002g |
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| Polyunsaturated fat | 0.027g | 0.043g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
30%
27%
Comparison summary
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Water chestnuts is cheaper (difference - $1)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
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.
Which food is richer in vitamins?
?
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.