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Potato vs Okra - In-Depth Nutrition Comparison

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Significant differences between Potato and Okra

  • Potato has more Vitamin B6, however Okra is richer in Manganese, Vitamin K, Folate, Vitamin B1, Magnesium, and Calcium.
  • Okra covers your daily Manganese needs 26% more than Potato.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
4
:
4
Okra
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Equal in Phosphorus - 61
Equal in Copper - 0.109
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +30.6%
Contains more Potassium +42.1%
Contains less Sodium -14.3%
Contains more Calcium +583.3%
Contains more Magnesium +147.8%
Contains more Zinc +93.3%
Equal in Phosphorus - 61
Equal in Copper - 0.109

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
Potato
3
:
7
Okra
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin C +16.8%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Folate +300%
Contains more Vitamin K +1465%
Equal in Vitamin B3 - 1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 B5 +20.4%
Contains more Vitamin B6 +38.6%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin C +16.8%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Folate +300%
Contains more Vitamin K +1465%
Equal in Vitamin B3 - 1

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 Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Okra Opinion
Net carbs 15.39g 4.25g Potato
Protein 2.05g 1.93g Potato
Fats 0.09g 0.19g Okra
Carbs 17.49g 7.45g Potato
Calories 77kcal 33kcal Potato
Starch 15.29g 0.34g Potato
Fructose 0.26g 0.57g Okra
Sugar 0.82g 1.48g Potato
Fiber 2.1g 3.2g Okra
Calcium 12mg 82mg Okra
Iron 0.81mg 0.62mg Potato
Magnesium 23mg 57mg Okra
Phosphorus 57mg 61mg Okra
Potassium 425mg 299mg Potato
Sodium 6mg 7mg Potato
Zinc 0.3mg 0.58mg Okra
Copper 0.11mg 0.109mg Potato
Vitamin A 2IU 716IU Okra
Vitamin E 0.01mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 23mg Okra
Vitamin B1 0.081mg 0.2mg Okra
Vitamin B2 0.032mg 0.06mg Okra
Vitamin B3 1.061mg 1mg Potato
Vitamin B5 0.295mg 0.245mg Potato
Vitamin B6 0.298mg 0.215mg Potato
Folate 15µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 2µg 31.3µg Okra
Tryptophan 0.021mg 0.017mg Potato
Threonine 0.067mg 0.065mg Potato
Isoleucine 0.066mg 0.069mg Okra
Leucine 0.098mg 0.105mg Okra
Lysine 0.107mg 0.081mg Potato
Methionine 0.032mg 0.021mg Potato
Phenylalanine 0.081mg 0.065mg Potato
Valine 0.103mg 0.091mg Potato
Histidine 0.035mg 0.031mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.026g Potato
Monounsaturated Fat 0.002g 0.017g Okra
Polyunsaturated fat 0.042g 0.027g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
18
Potato
33
Okra
Mineral Summary Score
20
Potato
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
12%
Potato
12%
Okra
Carbohydrates
17%
Potato
7%
Okra
Fats
0%
Potato
1%
Okra

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - 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.