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  6. Red potato vs. Okra

Red potato vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Red potato and Okra?

  • Red potato is richer in Potassium, and Copper, while Okra is higher in Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Calcium, Magnesium, and Fiber.
  • Okra's daily need coverage for Manganese is 27% higher.
  • Okra has 2 times less Potassium than Red potato. Red potato has 545mg of Potassium, while Okra has 299mg.

We used Potatoes, red, flesh and skin, baked and Okra, raw types in this comparison.

Infographic

Red 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.
Red potato
Red potato
4
:
6
Okra
Okra
Contains more Iron +12.9%
Contains more Phosphorus +18%
Contains more Potassium +82.3%
Contains more Copper +59.6%
Contains more Calcium +811.1%
Contains more Magnesium +103.6%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Manganese +355.5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +12.9%
Contains more Phosphorus +18%
Contains more Potassium +82.3%
Contains more Copper +59.6%
Contains more Calcium +811.1%
Contains more Magnesium +103.6%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Manganese +355.5%

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.
Red potato
Red potato
2
:
8
Okra
Okra
Contains more Vitamin B3 +59.5%
Contains more Vitamin B5 +39.2%
Contains more Vitamin A +7060%
Contains more Vitamin E +237.5%
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +20%
Contains more Folate +122.2%
Contains more Vitamin K +1017.9%
Equal in Vitamin B6 - 0.215
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Okra
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 B3 +59.5%
Contains more Vitamin B5 +39.2%
Contains more Vitamin A +7060%
Contains more Vitamin E +237.5%
Contains more Vitamin C +82.5%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +20%
Contains more Folate +122.2%
Contains more Vitamin K +1017.9%
Equal in Vitamin B6 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
3
:
2
Okra
Okra
Contains more Protein +19.2%
Contains more Carbs +163%
Contains more Other +51.8%
Contains more Fats +26.7%
Contains more Water +16.8%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Okra
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 Protein +19.2%
Contains more Carbs +163%
Contains more Other +51.8%
Contains more Fats +26.7%
Contains more Water +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
1
Okra
Okra
Contains more Polyunsaturated fat +59.3%
Contains more Monounsaturated Fat +750%
Equal in Saturated Fat - 0.026
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +59.3%
Contains more Monounsaturated Fat +750%
Equal in Saturated Fat - 0.026

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red potato
Red potato
2
:
2
Okra
Okra
Contains more Starch +4355.9%
Contains more Glucose +71.9%
Contains more Sucrose +33.3%
Contains more Fructose +29.5%
Red potato
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
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 Starch +4355.9%
Contains more Glucose +71.9%
Contains more Sucrose +33.3%
Contains more Fructose +29.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Red potato Okra Opinion
Net carbs 17.79g 4.25g Red potato
Protein 2.3g 1.93g Red potato
Fats 0.15g 0.19g Okra
Carbs 19.59g 7.45g Red potato
Calories 89kcal 33kcal Red potato
Starch 15.15g 0.34g Red potato
Fructose 0.44g 0.57g Okra
Sugar 1.43g 1.48g Red potato
Fiber 1.8g 3.2g Okra
Calcium 9mg 82mg Okra
Iron 0.7mg 0.62mg Red potato
Magnesium 28mg 57mg Okra
Phosphorus 72mg 61mg Red potato
Potassium 545mg 299mg Red potato
Sodium 12mg 7mg Okra
Zinc 0.4mg 0.58mg Okra
Copper 0.174mg 0.109mg Red potato
Manganese 0.173mg 0.788mg Okra
Selenium 0.7µg Okra
Vitamin A 10IU 716IU Okra
Vitamin A RAE 1µg 36µg Okra
Vitamin E 0.08mg 0.27mg Okra
Vitamin C 12.6mg 23mg Okra
Vitamin B1 0.072mg 0.2mg Okra
Vitamin B2 0.05mg 0.06mg Okra
Vitamin B3 1.595mg 1mg Red potato
Vitamin B5 0.341mg 0.245mg Red potato
Vitamin B6 0.212mg 0.215mg Okra
Folate 27µg 60µg Okra
Vitamin K 2.8µg 31.3µg Okra
Tryptophan 0.023mg 0.017mg Red potato
Threonine 0.075mg 0.065mg Red potato
Isoleucine 0.074mg 0.069mg Red potato
Leucine 0.109mg 0.105mg Red potato
Lysine 0.12mg 0.081mg Red potato
Methionine 0.035mg 0.021mg Red potato
Phenylalanine 0.091mg 0.065mg Red potato
Valine 0.115mg 0.091mg Red potato
Histidine 0.039mg 0.031mg Red potato
Saturated Fat 0.026g 0.026g
Monounsaturated Fat 0.002g 0.017g Okra
Polyunsaturated fat 0.043g 0.027g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Red potato
33%
Okra
Minerals Daily Need Coverage Score
22%
Red potato
30%
Okra

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Red potato
Red potato is lower in glycemic index (difference - 89)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.026 g)
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

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.