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Potato pancake vs Okra - In-Depth Nutrition Comparison

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Significant differences between Potato pancake and Okra

  • Potato pancake has more Vitamin B6, Selenium, Iron, and Choline, however Okra is richer in Vitamin K, Manganese, and Vitamin B12.
  • Potato pancake covers your daily Sodium needs 33% more than Okra.
  • Okra has 96 times less Saturated Fat than Potato pancake. Potato pancake has 2.496g of Saturated Fat, while Okra has 0.026g.
  • Okra contains less Sodium.

Specific food types used in this comparison are Potato pancakes and Okra, raw.

Infographic

Potato pancake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +169.4%
Contains more Phosphorus +109.8%
Contains more Potassium +108%
Contains more Zinc +20.7%
Contains more Copper +65.1%
Contains more Calcium +156.3%
Contains more Magnesium +58.3%
Contains less Sodium -99.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 63% 26% 55% 55% 100% 20% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +169.4%
Contains more Phosphorus +109.8%
Contains more Potassium +108%
Contains more Zinc +20.7%
Contains more Copper +65.1%
Contains more Calcium +156.3%
Contains more Magnesium +58.3%
Contains less Sodium -99.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Okra
Contains more Vitamin D +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +108.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +533.6%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +26.6%
Contains more Folate +46.3%
Contains more Vitamin K +1059.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
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 D +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +188.3%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +209%
Contains more Vitamin B6 +108.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +533.6%
Contains more Vitamin E +17.4%
Contains more Vitamin B1 +26.6%
Contains more Folate +46.3%
Contains more Vitamin K +1059.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato pancake Okra
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato pancake Okra Opinion
Net carbs 24.51g 4.25g Potato pancake
Protein 6.08g 1.93g Potato pancake
Fats 14.76g 0.19g Potato pancake
Carbs 27.81g 7.45g Potato pancake
Calories 268kcal 33kcal Potato pancake
Starch 20.88g 0.34g Potato pancake
Fructose 0.56g 0.57g Okra
Sugar 1.79g 1.48g Okra
Fiber 3.3g 3.2g Potato pancake
Calcium 32mg 82mg Okra
Iron 1.67mg 0.62mg Potato pancake
Magnesium 36mg 57mg Okra
Phosphorus 128mg 61mg Potato pancake
Potassium 622mg 299mg Potato pancake
Sodium 764mg 7mg Okra
Zinc 0.7mg 0.58mg Potato pancake
Copper 0.18mg 0.109mg Potato pancake
Vitamin A 113IU 716IU Okra
Vitamin E 0.23mg 0.27mg Okra
Vitamin D 11IU 0IU Potato pancake
Vitamin D 0.3µg 0µg Potato pancake
Vitamin C 27.6mg 23mg Potato pancake
Vitamin B1 0.158mg 0.2mg Okra
Vitamin B2 0.173mg 0.06mg Potato pancake
Vitamin B3 1.672mg 1mg Potato pancake
Vitamin B5 0.757mg 0.245mg Potato pancake
Vitamin B6 0.448mg 0.215mg Potato pancake
Folate 41µg 60µg Okra
Vitamin B12 0.29µg 0µg Potato pancake
Vitamin K 2.7µg 31.3µg Okra
Tryptophan 0.087mg 0.017mg Potato pancake
Threonine 0.24mg 0.065mg Potato pancake
Isoleucine 0.28mg 0.069mg Potato pancake
Leucine 0.442mg 0.105mg Potato pancake
Lysine 0.389mg 0.081mg Potato pancake
Methionine 0.137mg 0.021mg Potato pancake
Phenylalanine 0.3mg 0.065mg Potato pancake
Valine 0.369mg 0.091mg Potato pancake
Histidine 0.141mg 0.031mg Potato pancake
Cholesterol 95mg 0mg Okra
Trans Fat g 0g Potato pancake
Saturated Fat 2.496g 0.026g Okra
Monounsaturated Fat 3.73g 0.017g Potato pancake
Polyunsaturated fat 7.516g 0.027g Potato pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Potato pancake
33
Okra
Mineral Summary Score
48
Potato pancake
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Potato pancake
12%
Okra
Carbohydrates
28%
Potato pancake
7%
Okra
Fats
68%
Potato pancake
1%
Okra

Comparison summary

Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $1)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 757mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.47g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.