Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sweet potato vs Okra - In-Depth Nutrition Comparison

Compare

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +12.7%
Contains more Copper +38.5%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more Zinc +93.3%
Equal in Iron - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Contains more 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
:
7
Okra
Contains more Vitamin A +1881.4%
Contains more Vitamin B5 +226.5%
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Folate +445.5%
Contains more Vitamin K +1638.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +1881.4%
Contains more Vitamin B5 +226.5%
Contains more Vitamin C +858.3%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B3 +79.5%
Contains more Folate +445.5%
Contains more Vitamin K +1638.9%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215

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.
Sweet potato Okra
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Okra Opinion
Net carbs 17.12g 4.25g Sweet potato
Protein 1.57g 1.93g Okra
Fats 0.05g 0.19g Okra
Carbs 20.12g 7.45g Sweet potato
Calories 86kcal 33kcal Sweet potato
Starch 12.65g 0.34g Sweet potato
Fructose 0.7g 0.57g Sweet potato
Sugar 4.18g 1.48g Okra
Fiber 3g 3.2g Okra
Calcium 30mg 82mg Okra
Iron 0.61mg 0.62mg Okra
Magnesium 25mg 57mg Okra
Phosphorus 47mg 61mg Okra
Potassium 337mg 299mg Sweet potato
Sodium 55mg 7mg Okra
Zinc 0.3mg 0.58mg Okra
Copper 0.151mg 0.109mg Sweet potato
Vitamin A 14187IU 716IU Sweet potato
Vitamin E 0.26mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 23mg Okra
Vitamin B1 0.078mg 0.2mg Okra
Vitamin B2 0.061mg 0.06mg Sweet potato
Vitamin B3 0.557mg 1mg Okra
Vitamin B5 0.8mg 0.245mg Sweet potato
Vitamin B6 0.209mg 0.215mg Okra
Folate 11µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 31.3µg Okra
Tryptophan 0.031mg 0.017mg Sweet potato
Threonine 0.083mg 0.065mg Sweet potato
Isoleucine 0.055mg 0.069mg Okra
Leucine 0.092mg 0.105mg Okra
Lysine 0.066mg 0.081mg Okra
Methionine 0.029mg 0.021mg Sweet potato
Phenylalanine 0.089mg 0.065mg Sweet potato
Valine 0.086mg 0.091mg Okra
Histidine 0.031mg 0.031mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.026g Sweet potato
Monounsaturated Fat 0.001g 0.017g Okra
Polyunsaturated fat 0.014g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
33
Okra
Mineral Summary Score
21
Sweet potato
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
12%
Okra
Carbohydrates
20%
Sweet potato
7%
Okra
Fats
0%
Sweet potato
1%
Okra

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 48mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.