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  6. Potato vs. Okra

Potato vs. Okra — In-Depth Nutrition Comparison

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Significant differences between potatoes and okra

  • Potatoes have more vitamin B6; however, okra is richer in manganese, vitamin K, vitamin A, folate, vitamin B1, magnesium, and calcium.
  • Okra covers your daily manganese needs 26% more than potatoes.

Specific food types used in this comparison are Potatoes, flesh, and skin, raw and Okra, raw.

Infographic

Potato 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
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Okra
Okra
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +30.6%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +147.8%
Contains more CalciumCalcium +583.3%
Contains more ZincZinc +93.3%
Contains more ManganeseManganese +294%
Contains more SeleniumSelenium +75%
~equal in Copper ~0.109mg
~equal in Phosphorus ~61mg

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
Potato
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Okra
Okra
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more Vitamin CVitamin C +16.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B1Vitamin B1 +146.9%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin KVitamin K +1465%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Potato Okra DV% diff.
Manganese 0.2mg 0.788mg 26%
Vitamin K 2µg 31.3µg 24%
Folate 15µg 60µg 11%
Vitamin B1 0.081mg 0.2mg 10%
Magnesium 23mg 57mg 8%
Calcium 12mg 82mg 7%
Vitamin B6 0.298mg 0.215mg 6%
Starch 15.29g 0.34g 6%
Vitamin A 0µg 36µg 4%
Vitamin C 19.7mg 23mg 4%
Potassium 425mg 299mg 4%
Fiber 2.1g 3.2g 4%
Carbs 17.49g 7.45g 3%
Zinc 0.3mg 0.58mg 3%
Vitamin B2 0.032mg 0.06mg 2%
Vitamin E 0.01mg 0.27mg 2%
Calories 77kcal 33kcal 2%
Iron 0.81mg 0.62mg 2%
Phosphorus 57mg 61mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B5 0.295mg 0.245mg 1%
Protein 2.05g 1.93g 0%
Fats 0.09g 0.19g 0%
Net carbs 15.39g 4.25g N/A
Sugar 0.82g 1.48g N/A
Copper 0.11mg 0.109mg 0%
Sodium 6mg 7mg 0%
Vitamin B3 1.061mg 1mg 0%
Saturated fat 0.025g 0.026g 0%
Choline 12.1mg 12.3mg 0%
Monounsaturated fat 0.002g 0.017g 0%
Polyunsaturated fat 0.042g 0.027g 0%
Tryptophan 0.021mg 0.017mg 0%
Threonine 0.067mg 0.065mg 0%
Isoleucine 0.066mg 0.069mg 0%
Leucine 0.098mg 0.105mg 0%
Lysine 0.107mg 0.081mg 0%
Methionine 0.032mg 0.021mg 0%
Phenylalanine 0.081mg 0.065mg 0%
Valine 0.103mg 0.091mg 0%
Histidine 0.035mg 0.031mg 0%
Fructose 0.26g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Okra
Okra
2
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 CarbsCarbs +134.8%
Contains more OtherOther +31.8%
Contains more FatsFats +111.1%
Contains more WaterWater +13%
~equal in Protein ~1.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
2
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains more Mono. FatMonounsaturated fat +750%
~equal in Saturated fat ~0.026g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
3
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4397.1%
Contains more SucroseSucrose +252.9%
Contains more FructoseFructose +119.2%
~equal in Glucose ~0.32g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.