Sweet potato vs Okra - In-Depth Nutrition Comparison
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A recap on differences between Sweet potato and Okra
- Sweet potato is higher in Vitamin A RAE, and Vitamin B5, yet Okra is higher in Vitamin K, Manganese, Vitamin C, Folate, Vitamin B1, Magnesium, and Calcium.
- Sweet potato covers your daily Vitamin A RAE needs 75% more than Okra.
- Sweet potato contains 3 times more Vitamin B5 than Okra. While Sweet potato contains 0.8mg of Vitamin B5, Okra contains only 0.245mg.
Food varieties used in this article are Sweet potato, raw, unprepared and Okra, raw.
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
Contains
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Potassium
+12.7%
Contains
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Copper
+38.5%
Contains
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Calcium
+173.3%
Contains
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Magnesium
+128%
Contains
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Phosphorus
+29.8%
Contains
less
Sodium
-87.3%
Contains
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Zinc
+93.3%
Equal in Iron - 0.62
Contains
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Potassium
+12.7%
Contains
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Copper
+38.5%
Contains
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Calcium
+173.3%
Contains
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Magnesium
+128%
Contains
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Phosphorus
+29.8%
Contains
less
Sodium
-87.3%
Contains
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Zinc
+93.3%
Equal in Iron - 0.62
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
:
Contains
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Vitamin A
+1881.4%
Contains
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Vitamin B5
+226.5%
Contains
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Vitamin C
+858.3%
Contains
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Vitamin B1
+156.4%
Contains
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Vitamin B3
+79.5%
Contains
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Folate
+445.5%
Contains
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Vitamin K
+1638.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215
Contains
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Vitamin A
+1881.4%
Contains
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Vitamin B5
+226.5%
Contains
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Vitamin C
+858.3%
Contains
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Vitamin B1
+156.4%
Contains
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Vitamin B3
+79.5%
Contains
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Folate
+445.5%
Contains
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Vitamin K
+1638.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+170.1%
Contains
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Other
+15.3%
Contains
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Protein
+22.9%
Contains
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Fats
+280%
Contains
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Water
+15.9%
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Contains
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Carbs
+170.1%
Contains
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Other
+15.3%
Contains
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Protein
+22.9%
Contains
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Fats
+280%
Contains
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Water
+15.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-30.8%
Contains
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Monounsaturated Fat
+1600%
Contains
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Polyunsaturated fat
+92.9%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Contains
less
Saturated Fat
-30.8%
Contains
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Monounsaturated Fat
+1600%
Contains
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Polyunsaturated fat
+92.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+3620.6%
Contains
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Sucrose
+320%
Contains
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Glucose
+200%
Contains
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Fructose
+22.8%
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 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
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Starch
+3620.6%
Contains
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Sucrose
+320%
Contains
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Glucose
+200%
Contains
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Fructose
+22.8%
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.
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.12g | 4.25g |
|
| Protein | 1.57g | 1.93g |
|
| Fats | 0.05g | 0.19g |
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| Carbs | 20.12g | 7.45g |
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| Calories | 86kcal | 33kcal |
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| Starch | 12.65g | 0.34g |
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| Fructose | 0.7g | 0.57g |
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| Sugar | 4.18g | 1.48g |
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| Fiber | 3g | 3.2g |
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| Calcium | 30mg | 82mg |
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| Iron | 0.61mg | 0.62mg |
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| Magnesium | 25mg | 57mg |
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| Phosphorus | 47mg | 61mg |
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| Potassium | 337mg | 299mg |
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| Sodium | 55mg | 7mg |
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| Zinc | 0.3mg | 0.58mg |
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| Copper | 0.151mg | 0.109mg |
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| Vitamin A | 14187IU | 716IU |
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| Vitamin A RAE | 709µg | 36µg |
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| Vitamin E | 0.26mg | 0.27mg |
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| Vitamin C | 2.4mg | 23mg |
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| Vitamin B1 | 0.078mg | 0.2mg |
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| Vitamin B2 | 0.061mg | 0.06mg |
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| Vitamin B3 | 0.557mg | 1mg |
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| Vitamin B5 | 0.8mg | 0.245mg |
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| Vitamin B6 | 0.209mg | 0.215mg |
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| Folate | 11µg | 60µg |
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| Vitamin K | 1.8µg | 31.3µg |
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| Tryptophan | 0.031mg | 0.017mg |
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| Threonine | 0.083mg | 0.065mg |
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| Isoleucine | 0.055mg | 0.069mg |
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| Leucine | 0.092mg | 0.105mg |
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| Lysine | 0.066mg | 0.081mg |
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| Methionine | 0.029mg | 0.021mg |
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| Phenylalanine | 0.089mg | 0.065mg |
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| Valine | 0.086mg | 0.091mg |
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| Histidine | 0.031mg | 0.031mg | |
| Saturated Fat | 0.018g | 0.026g |
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| Monounsaturated Fat | 0.001g | 0.017g |
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| Polyunsaturated fat | 0.014g | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
33%
Minerals Daily Need Coverage Score
21%
24%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 48mg)
Which food is richer in vitamins?
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.