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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, 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 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
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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 more Potassium +12.7%
Contains more Copper +38.5%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
Equal in Iron - 0.62
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Potassium +12.7%
Contains more Copper +38.5%
Contains more Calcium +173.3%
Contains more Magnesium +128%
Contains more Zinc +93.3%
Contains more Phosphorus +29.8%
Contains less Sodium -87.3%
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 Vitamin K +1638.9%
Contains more Folate +445.5%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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 Vitamin K +1638.9%
Contains more Folate +445.5%
Equal in Vitamin E - 0.27
Equal in Vitamin B2 - 0.06
Equal in Vitamin B6 - 0.215

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Okra Opinion
Calories 86 33 Sweet potato
Protein 1.57 1.93 Okra
Fats 0.05 0.19 Okra
Vitamin C 2.4 23 Okra
Net carbs 17.1200008392334 4.25 Sweet potato
Carbs 20.12 7.45 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.62 Okra
Calcium 30 82 Okra
Potassium 337 299 Sweet potato
Magnesium 25 57 Okra
Sugar 4.18 1.48 Okra
Fiber 3 3.2 Okra
Copper 0.151 0.109 Sweet potato
Zinc 0.3 0.58 Okra
Starch 12.65 0.34 Sweet potato
Phosphorus 47 61 Okra
Sodium 55 7 Okra
Vitamin A 14187 716 Sweet potato
Vitamin E 0.26 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.078 0.2 Okra
Vitamin B2 0.061 0.06 Sweet potato
Vitamin B3 0.557 1 Okra
Vitamin B5 0.8 0.245 Sweet potato
Vitamin B6 0.209 0.215 Okra
Vitamin B12 0 0
Vitamin K 1.8 31.3 Okra
Folate 11 60 Okra
Trans Fat 0 0
Saturated Fat 0.018 0.026 Sweet potato
Monounsaturated Fat 0.001 0.017 Okra
Polyunsaturated fat 0.014 0.027 Okra
Tryptophan 0.031 0.017 Sweet potato
Threonine 0.083 0.065 Sweet potato
Isoleucine 0.055 0.069 Okra
Leucine 0.092 0.105 Okra
Lysine 0.066 0.081 Okra
Methionine 0.029 0.021 Sweet potato
Phenylalanine 0.089 0.065 Sweet potato
Valine 0.086 0.091 Okra
Histidine 0.031 0.031
Fructose 0.7 0.57 Sweet potato

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.