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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
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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 Copper - 0.109
Equal in Phosphorus - 61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
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 Copper - 0.109
Equal in Phosphorus - 61

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 C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Contains more Folate +300%
Equal in Vitamin B3 - 1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +38.6%
Contains more Vitamin C +16.8%
Contains more Vitamin A +35700%
Contains more Vitamin E +2600%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin K +1465%
Contains more Folate +300%
Equal in Vitamin B3 - 1

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Potato Okra Opinion
Calories 77 33 Potato
Protein 2.05 1.93 Potato
Fats 0.09 0.19 Okra
Vitamin C 19.7 23 Okra
Net carbs 15.390000343322754 4.25 Potato
Carbs 17.49 7.45 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.62 Potato
Calcium 12 82 Okra
Potassium 425 299 Potato
Magnesium 23 57 Okra
Sugar 0.82 1.48 Potato
Fiber 2.1 3.2 Okra
Copper 0.11 0.109 Potato
Zinc 0.3 0.58 Okra
Starch 15.29 0.34 Potato
Phosphorus 57 61 Okra
Sodium 6 7 Potato
Vitamin A 2 716 Okra
Vitamin E 0.01 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.081 0.2 Okra
Vitamin B2 0.032 0.06 Okra
Vitamin B3 1.061 1 Potato
Vitamin B5 0.295 0.245 Potato
Vitamin B6 0.298 0.215 Potato
Vitamin B12 0 0
Vitamin K 2 31.3 Okra
Folate 15 60 Okra
Trans Fat 0 0
Saturated Fat 0.025 0.026 Potato
Monounsaturated Fat 0.002 0.017 Okra
Polyunsaturated fat 0.042 0.027 Potato
Tryptophan 0.021 0.017 Potato
Threonine 0.067 0.065 Potato
Isoleucine 0.066 0.069 Okra
Leucine 0.098 0.105 Okra
Lysine 0.107 0.081 Potato
Methionine 0.032 0.021 Potato
Phenylalanine 0.081 0.065 Potato
Valine 0.103 0.091 Potato
Histidine 0.035 0.031 Potato
Fructose 0.26 0.57 Okra

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.