Potato vs. Okra — In-Depth Nutrition Comparison
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Important differences between potatoes and okra
- Potatoes have more vitamin B6 and potassium; however, okra has more manganese, vitamin K, vitamin C, vitamin A, vitamin B1, folate, magnesium, and calcium.
- Okra's daily need coverage for manganese is 25% more.
- Potatoes have 2 times more potassium than okra. Potatoes have 535mg of potassium, while okra has 299mg.
The food varieties used in the comparison are Potatoes, baked, flesh, and skin, without salt and Okra, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +78.9% |
| Contains more IronIron | +74.2% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains more MagnesiumMagnesium | +103.6% |
| Contains more CalciumCalcium | +446.7% |
| Contains more ZincZinc | +61.1% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +259.8% |
| Contains more SeleniumSelenium | +75% |
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.
| Contains more Vitamin B3Vitamin B3 | +41% |
| Contains more Vitamin B5Vitamin B5 | +53.5% |
| Contains more Vitamin B6Vitamin B6 | +44.7% |
| Contains more CholineCholine | +20.3% |
| Contains more Vitamin CVitamin C | +139.6% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +212.5% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin KVitamin K | +1465% |
| Contains more FolateFolate | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.219mg | 0.788mg | 25% |
| Vitamin K | 2µg | 31.3µg | 24% |
| Vitamin C | 9.6mg | 23mg | 15% |
| Vitamin B1 | 0.064mg | 0.2mg | 11% |
| Folate | 28µg | 60µg | 8% |
| Magnesium | 28mg | 57mg | 7% |
| Calcium | 15mg | 82mg | 7% |
| Potassium | 535mg | 299mg | 7% |
| Vitamin B6 | 0.311mg | 0.215mg | 7% |
| Starch | 17.27g | 0.34g | 7% |
| Iron | 1.08mg | 0.62mg | 6% |
| Carbs | 21.15g | 7.45g | 5% |
| Vitamin A | 1µg | 36µg | 4% |
| Fiber | 2.2g | 3.2g | 4% |
| Vitamin B5 | 0.376mg | 0.245mg | 3% |
| Vitamin B3 | 1.41mg | 1mg | 3% |
| Calories | 93kcal | 33kcal | 3% |
| Zinc | 0.36mg | 0.58mg | 2% |
| Vitamin E | 0.04mg | 0.27mg | 2% |
| Phosphorus | 70mg | 61mg | 1% |
| Selenium | 0.4µg | 0.7µg | 1% |
| Protein | 2.5g | 1.93g | 1% |
| Vitamin B2 | 0.048mg | 0.06mg | 1% |
| Copper | 0.118mg | 0.109mg | 1% |
| Fats | 0.13g | 0.19g | 0% |
| Net carbs | 18.95g | 4.25g | N/A |
| Sugar | 1.18g | 1.48g | N/A |
| Sodium | 10mg | 7mg | 0% |
| Saturated fat | 0.034g | 0.026g | 0% |
| Choline | 14.8mg | 12.3mg | 0% |
| Monounsaturated fat | 0.003g | 0.017g | 0% |
| Polyunsaturated fat | 0.057g | 0.027g | 0% |
| Tryptophan | 0.025mg | 0.017mg | 0% |
| Threonine | 0.081mg | 0.065mg | 0% |
| Isoleucine | 0.08mg | 0.069mg | 0% |
| Leucine | 0.119mg | 0.105mg | 0% |
| Lysine | 0.13mg | 0.081mg | 0% |
| Methionine | 0.038mg | 0.021mg | 0% |
| Phenylalanine | 0.099mg | 0.065mg | 0% |
| Valine | 0.125mg | 0.091mg | 0% |
| Histidine | 0.042mg | 0.031mg | 0% |
| Fructose | 0.34g | 0.57g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +183.9% |
| Contains more OtherOther | +56.5% |
| Contains more FatsFats | +46.2% |
| Contains more WaterWater | +19.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +111.1% |
| Contains less Sat. FatSaturated fat | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +466.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +4979.4% |
| Contains more GlucoseGlucose | +37.5% |
| Contains more SucroseSucrose | +50% |
| Contains more FructoseFructose | +67.6% |
~equal in
Lactose
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Maltose
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~equal in
Galactose
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