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  6. Sweet potato vs. Okra

Sweet potato vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between sweet potato and okra

  • Sweet potato is higher in vitamin A 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 needs 269% 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

Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Okra
Okra
7
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 +12.7%
Contains more CopperCopper +38.5%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +173.3%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +29.8%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +205.4%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~0.62mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Okra
Okra
5
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 AVitamin A +1869.4%
Contains more Vitamin B5Vitamin B5 +226.5%
Contains more Vitamin CVitamin C +858.3%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin KVitamin K +1638.9%
Contains more FolateFolate +445.5%
~equal in Vitamin E ~0.27mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Sweet potato Okra DV% diff.
Vitamin A 709µg 36µg 75%
Vitamin K 1.8µg 31.3µg 25%
Vitamin C 2.4mg 23mg 23%
Manganese 0.258mg 0.788mg 23%
Folate 11µg 60µg 12%
Vitamin B5 0.8mg 0.245mg 11%
Vitamin B1 0.078mg 0.2mg 10%
Magnesium 25mg 57mg 8%
Starch 12.65g 0.34g 5%
Calcium 30mg 82mg 5%
Copper 0.151mg 0.109mg 5%
Carbs 20.12g 7.45g 4%
Vitamin B3 0.557mg 1mg 3%
Calories 86kcal 33kcal 3%
Zinc 0.3mg 0.58mg 3%
Phosphorus 47mg 61mg 2%
Sodium 55mg 7mg 2%
Fiber 3g 3.2g 1%
Protein 1.57g 1.93g 1%
Potassium 337mg 299mg 1%
Fats 0.05g 0.19g 0%
Net carbs 17.12g 4.25g N/A
Iron 0.61mg 0.62mg 0%
Sugar 4.18g 1.48g N/A
Vitamin E 0.26mg 0.27mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.061mg 0.06mg 0%
Vitamin B6 0.209mg 0.215mg 0%
Choline 12.3mg 12.3mg 0%
Saturated fat 0.018g 0.026g 0%
Monounsaturated fat 0.001g 0.017g 0%
Polyunsaturated fat 0.014g 0.027g 0%
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.083mg 0.065mg 0%
Isoleucine 0.055mg 0.069mg 0%
Leucine 0.092mg 0.105mg 0%
Lysine 0.066mg 0.081mg 0%
Methionine 0.029mg 0.021mg 0%
Phenylalanine 0.089mg 0.065mg 0%
Valine 0.086mg 0.091mg 0%
Histidine 0.031mg 0.031mg 0%
Fructose 0.7g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Okra
Okra
3
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 CarbsCarbs +170.1%
Contains more OtherOther +15.3%
Contains more ProteinProtein +22.9%
Contains more FatsFats +280%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Okra
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 less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
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
Okra
Okra
0
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 +3620.6%
Contains more SucroseSucrose +320%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +22.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.