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Russet potato vs. Okra — In-Depth Nutrition Comparison

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The main differences between russet potatoes and okra

  • Russet potatoes are 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 for okra is 24% higher.
  • Russet potatoes contain 2 times more potassium than okra. Russet potatoes contain 550mg of potassium, while okra contains 299mg.

Food types used in this article are Potatoes, Russet, flesh and skin, baked and Okra, raw.

Infographic

Russet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Okra
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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%
~equal in Copper ~0.109mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Okra
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
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 +3500%
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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Okra
2
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 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
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Okra
2
37% 24% 39%
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
94% 2% 2% 2%
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
Okra
2
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 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.
Russet potato Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Okra DV% diff.
Vitamin K 2µg 31.3µg 24%
Manganese 0.228mg 0.788mg 24%
Vitamin C 8.3mg 23mg 16%
Vitamin B1 0.067mg 0.2mg 11%
Vitamin B6 0.354mg 0.215mg 11%
Folate 26µg 60µg 9%
Potassium 550mg 299mg 7%
Starch 17.45g 0.34g 7%
Magnesium 30mg 57mg 6%
Calcium 18mg 82mg 6%
Iron 1.07mg 0.62mg 6%
Carbs 21.44g 7.45g 5%
Vitamin A 1µg 36µg 4%
Fiber 2.3g 3.2g 4%
Vitamin B5 0.38mg 0.245mg 3%
Calories 97kcal 33kcal 3%
Zinc 0.35mg 0.58mg 2%
Vitamin B3 1.348mg 1mg 2%
Phosphorus 71mg 61mg 1%
Vitamin E 0.07mg 0.27mg 1%
Protein 2.63g 1.93g 1%
Vitamin B2 0.048mg 0.06mg 1%
Fats 0.13g 0.19g 0%
Net carbs 19.14g 4.25g N/A
Sugar 1.08g 1.48g N/A
Copper 0.107mg 0.109mg 0%
Sodium 14mg 7mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.032g 0.026g 0%
Choline 15mg 12.3mg 0%
Monounsaturated fat 0.003g 0.017g 0%
Polyunsaturated fat 0.054g 0.027g 0%
Tryptophan 0.027mg 0.017mg 0%
Threonine 0.086mg 0.065mg 0%
Isoleucine 0.085mg 0.069mg 0%
Leucine 0.125mg 0.105mg 0%
Lysine 0.137mg 0.081mg 0%
Methionine 0.041mg 0.021mg 0%
Phenylalanine 0.104mg 0.065mg 0%
Valine 0.131mg 0.091mg 0%
Histidine 0.044mg 0.031mg 0%
Fructose 0.32g 0.57g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Russet potato
29%
Okra
Minerals Daily Need Coverage Score
23%
Russet potato
30%
Okra

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Okra
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.

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.