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  6. Potato flour vs. Okra

Potato flour vs. Okra — In-Depth Nutrition Comparison

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Differences between Potato flour and Okra

  • Potato flour has more Vitamin B6, Potassium, Vitamin B3, Phosphorus, Fiber, Copper, and Iron, while Okra has more Vitamin K, Vitamin C, and Manganese.
  • Potato flour's daily need coverage for Vitamin B6 is 43% higher.
  • Okra contains 4 times less Vitamin B3 than Potato flour. Potato flour contains 3.507mg of Vitamin B3, while Okra contains 1mg.

The food types used in this comparison are Potato flour and Okra, raw.

Infographic

Potato flour 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.
Potato flour
Potato flour
6
:
4
Okra
Okra
Contains more Iron +122.6%
Contains more Magnesium +14%
Contains more Phosphorus +175.4%
Contains more Potassium +234.8%
Contains more Copper +80.7%
Contains more Selenium +57.1%
Contains more Calcium +26.2%
Contains less Sodium -87.3%
Contains more Manganese +151.8%
Equal in Zinc - 0.58
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +122.6%
Contains more Magnesium +14%
Contains more Phosphorus +175.4%
Contains more Potassium +234.8%
Contains more Copper +80.7%
Contains more Selenium +57.1%
Contains more Calcium +26.2%
Contains less Sodium -87.3%
Contains more Manganese +151.8%
Equal in Zinc - 0.58

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.
Potato flour
Potato flour
4
:
6
Okra
Okra
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B5 +93.5%
Contains more Vitamin B6 +257.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +505.3%
Contains more Vitamin B2 +17.6%
Contains more Folate +140%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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 B1 +14%
Contains more Vitamin B3 +250.7%
Contains more Vitamin B5 +93.5%
Contains more Vitamin B6 +257.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +505.3%
Contains more Vitamin B2 +17.6%
Contains more Folate +140%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Okra
Okra
Contains more Protein +257.5%
Contains more Fats +78.9%
Contains more Carbs +1015.4%
Contains more Other +269.4%
Contains more Water +1273.9%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 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 Protein +257.5%
Contains more Fats +78.9%
Contains more Carbs +1015.4%
Contains more Other +269.4%
Contains more Water +1273.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Okra
Okra
Contains more Polyunsaturated fat +455.6%
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +112.5%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +455.6%
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +112.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Okra Opinion
Net carbs 77.2g 4.25g Potato flour
Protein 6.9g 1.93g Potato flour
Fats 0.34g 0.19g Potato flour
Carbs 83.1g 7.45g Potato flour
Calories 357kcal 33kcal Potato flour
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 3.52g 1.48g Okra
Fiber 5.9g 3.2g Potato flour
Calcium 65mg 82mg Okra
Iron 1.38mg 0.62mg Potato flour
Magnesium 65mg 57mg Potato flour
Phosphorus 168mg 61mg Potato flour
Potassium 1001mg 299mg Potato flour
Sodium 55mg 7mg Okra
Zinc 0.54mg 0.58mg Okra
Copper 0.197mg 0.109mg Potato flour
Manganese 0.313mg 0.788mg Okra
Selenium 1.1µg 0.7µg Potato flour
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.25mg 0.27mg Okra
Vitamin C 3.8mg 23mg Okra
Vitamin B1 0.228mg 0.2mg Potato flour
Vitamin B2 0.051mg 0.06mg Okra
Vitamin B3 3.507mg 1mg Potato flour
Vitamin B5 0.474mg 0.245mg Potato flour
Vitamin B6 0.769mg 0.215mg Potato flour
Folate 25µg 60µg Okra
Vitamin K 0µg 31.3µg Okra
Tryptophan 0.115mg 0.017mg Potato flour
Threonine 0.28mg 0.065mg Potato flour
Isoleucine 0.299mg 0.069mg Potato flour
Leucine 0.425mg 0.105mg Potato flour
Lysine 0.413mg 0.081mg Potato flour
Methionine 0.107mg 0.021mg Potato flour
Phenylalanine 0.316mg 0.065mg Potato flour
Valine 0.356mg 0.091mg Potato flour
Histidine 0.166mg 0.031mg Potato flour
Saturated Fat 0.09g 0.026g Okra
Monounsaturated Fat 0.008g 0.017g Okra
Polyunsaturated fat 0.15g 0.027g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour 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
31%
Potato flour
33%
Okra
Minerals Daily Need Coverage Score
41%
Potato flour
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.064g)
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.