Russet potato vs. Okra — In-Depth Nutrition Comparison
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The main differences between Russet potato and Okra
- Russet potato is richer in Vitamin B6, Potassium, and Iron, yet Okra is richer in Vitamin K, Manganese, Vitamin C, Vitamin B1, Folate, Magnesium, and Calcium.
- Daily need coverage for Vitamin K from Okra is 24% higher.
- Russet potato contains 2 times more Potassium than Okra. Russet potato contains 550mg of Potassium, while Okra contains 299mg.
Food types used in this article are Potatoes, Russet, flesh and skin, baked 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 | +83.9% |
| Contains more IronIron | +72.6% |
| Contains more PhosphorusPhosphorus | +16.4% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +355.6% |
| Contains more ZincZinc | +65.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +245.6% |
| Contains more SeleniumSelenium | +40% |
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 | +34.8% |
| Contains more Vitamin B5Vitamin B5 | +55.1% |
| Contains more Vitamin B6Vitamin B6 | +64.7% |
| Contains more CholineCholine | +22% |
| Contains more Vitamin CVitamin C | +177.1% |
| Contains more Vitamin AVitamin A | +7060% |
| Contains more Vitamin EVitamin E | +285.7% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin KVitamin K | +1465% |
| Contains more FolateFolate | +130.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +36.3% |
| Contains more CarbsCarbs | +187.8% |
| Contains more OtherOther | +58.8% |
| Contains more FatsFats | +46.2% |
| Contains more WaterWater | +20.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains less Sat. FatSaturated Fat | -18.8% |
| Contains more Mono. FatMonounsaturated Fat | +466.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +5032.4% |
| Contains more GlucoseGlucose | +15.6% |
| Contains more SucroseSucrose | +53.8% |
| Contains more FructoseFructose | +78.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 97kcal | 33kcal |
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| Protein | 2.63g | 1.93g |
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| Fats | 0.13g | 0.19g |
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| Vitamin C | 8.3mg | 23mg |
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| Net carbs | 19.14g | 4.25g |
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| Carbs | 21.44g | 7.45g |
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| Magnesium | 30mg | 57mg |
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| Calcium | 18mg | 82mg |
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| Potassium | 550mg | 299mg |
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| Iron | 1.07mg | 0.62mg |
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| Sugar | 1.08g | 1.48g |
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| Fiber | 2.3g | 3.2g |
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| Copper | 0.107mg | 0.109mg |
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| Zinc | 0.35mg | 0.58mg |
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| Starch | 17.45g | 0.34g |
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| Phosphorus | 71mg | 61mg |
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| Sodium | 14mg | 7mg |
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| Vitamin A | 10IU | 716IU |
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| Vitamin A | 1µg | 36µg |
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| Vitamin E | 0.07mg | 0.27mg |
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| Manganese | 0.228mg | 0.788mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.067mg | 0.2mg |
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| Vitamin B2 | 0.048mg | 0.06mg |
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| Vitamin B3 | 1.348mg | 1mg |
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| Vitamin B5 | 0.38mg | 0.245mg |
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| Vitamin B6 | 0.354mg | 0.215mg |
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| Vitamin K | 2µg | 31.3µg |
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| Folate | 26µg | 60µg |
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| Choline | 15mg | 12.3mg |
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| Saturated Fat | 0.032g | 0.026g |
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| Monounsaturated Fat | 0.003g | 0.017g |
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| Polyunsaturated fat | 0.054g | 0.027g |
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| Tryptophan | 0.027mg | 0.017mg |
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| Threonine | 0.086mg | 0.065mg |
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| Isoleucine | 0.085mg | 0.069mg |
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| Leucine | 0.125mg | 0.105mg |
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| Lysine | 0.137mg | 0.081mg |
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| Methionine | 0.041mg | 0.021mg |
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| Phenylalanine | 0.104mg | 0.065mg |
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| Valine | 0.131mg | 0.091mg |
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| Histidine | 0.044mg | 0.031mg |
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| Fructose | 0.32g | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
23%
30%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato is cheaper (difference - $1)
Which food contains less Sodium?
Okra contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.006g)
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.
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.