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  6. Poi vs. Okra

Poi vs. Okra — In-Depth Nutrition Comparison

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What are the differences between Poi and Okra?

  • Poi is higher in Vitamin E , and Copper, however, Okra is richer in Vitamin K, Vitamin C, Manganese, Fiber, Folate, Magnesium, Calcium, and Vitamin B1.
  • Okra's daily need coverage for Vitamin K is 25% more.
  • Okra contains 9 times less Vitamin E than Poi. Poi contains 2.3mg of Vitamin E , while Okra contains 0.27mg.

We used Poi and Okra, raw types in this article.

Infographic

Poi vs Okra 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.
Poi
Poi
2
:
7
Okra
Okra
Contains more Iron +41.9%
Contains more Copper +52.3%
Contains more Calcium +412.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +56.4%
Contains more Potassium +63.4%
Contains less Sodium -41.7%
Contains more Zinc +163.6%
Contains more Manganese +113%
Equal in Selenium - 0.7
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +41.9%
Contains more Copper +52.3%
Contains more Calcium +412.5%
Contains more Magnesium +137.5%
Contains more Phosphorus +56.4%
Contains more Potassium +63.4%
Contains less Sodium -41.7%
Contains more Zinc +163.6%
Contains more Manganese +113%
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.
Poi
Poi
4
:
6
Okra
Okra
Contains more Vitamin E +751.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +27%
Contains more Vitamin A +984.8%
Contains more Vitamin C +475%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Folate +185.7%
Contains more Vitamin K +3030%
Equal in Vitamin B3 - 1
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Okra
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%
Contains more Vitamin E +751.9%
Contains more Vitamin B5 +19.6%
Contains more Vitamin B6 +27%
Contains more Vitamin A +984.8%
Contains more Vitamin C +475%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +50%
Contains more Folate +185.7%
Contains more Vitamin K +3030%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Okra
Okra
Contains more Carbs +265.5%
Contains more Protein +407.9%
Contains more Fats +35.7%
Contains more Water +25%
Contains more Other +39.3%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Carbs +265.5%
Contains more Protein +407.9%
Contains more Fats +35.7%
Contains more Water +25%
Contains more Other +39.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +114.8%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +54.5%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +114.8%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +54.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poi Okra Opinion
Net carbs 26.83g 4.25g Poi
Protein 0.38g 1.93g Okra
Fats 0.14g 0.19g Okra
Carbs 27.23g 7.45g Poi
Calories 112kcal 33kcal Poi
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.39g 1.48g Poi
Fiber 0.4g 3.2g Okra
Calcium 16mg 82mg Okra
Iron 0.88mg 0.62mg Poi
Magnesium 24mg 57mg Okra
Phosphorus 39mg 61mg Okra
Potassium 183mg 299mg Okra
Sodium 12mg 7mg Okra
Zinc 0.22mg 0.58mg Okra
Copper 0.166mg 0.109mg Poi
Manganese 0.37mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 66IU 716IU Okra
Vitamin A RAE 3µg 36µg Okra
Vitamin E 2.3mg 0.27mg Poi
Vitamin C 4mg 23mg Okra
Vitamin B1 0.13mg 0.2mg Okra
Vitamin B2 0.04mg 0.06mg Okra
Vitamin B3 1.1mg 1mg Poi
Vitamin B5 0.293mg 0.245mg Poi
Vitamin B6 0.273mg 0.215mg Poi
Folate 21µg 60µg Okra
Vitamin K 1µg 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.029g 0.026g Okra
Monounsaturated Fat 0.011g 0.017g Okra
Polyunsaturated fat 0.058g 0.027g Poi

Which food is preferable for your diet?

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

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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
19%
Poi
33%
Okra
Minerals Daily Need Coverage Score
20%
Poi
30%
Okra

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.09g)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 0)
Which food is cheaper?
Poi
Poi is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.