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Taro vs Okra - In-Depth Nutrition Comparison

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What are the main differences between Taro and Okra?

  • Taro is richer in Vitamin E , Potassium, Copper and Vitamin B6, while Okra is higher in Vitamin K, Vitamin C, Manganese, Folate, Vitamin B1 and Magnesium.
  • Okra's daily need coverage for Vitamin K is 25% higher.
  • Okra has 9 times less Vitamin E than Taro. Taro has 2.38mg of Vitamin E , while Okra has 0.27mg.

We used Taro, raw and Okra, raw types in this comparison.

Infographic

Taro 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
Taro
3
:
5
Okra
Contains more Potassium +97.7%
Contains more Copper +57.8%
Contains more Phosphorus +37.7%
Contains more Iron +12.7%
Contains more Calcium +90.7%
Contains more Magnesium +72.7%
Contains more Zinc +152.2%
Contains less Sodium -36.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 13% 53% 24% 58% 7% 36% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Potassium +97.7%
Contains more Copper +57.8%
Contains more Phosphorus +37.7%
Contains more Iron +12.7%
Contains more Calcium +90.7%
Contains more Magnesium +72.7%
Contains more Zinc +152.2%
Contains less Sodium -36.4%

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
Taro
3
:
7
Okra
Contains more Vitamin E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin C +411.1%
Contains more Vitamin A +842.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +3030%
Contains more Folate +172.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 5% 48% 0% 24% 6% 12% 19% 66% 0% 3% 17%
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 E +781.5%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin C +411.1%
Contains more Vitamin A +842.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +3030%
Contains more Folate +172.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Taro
33
Okra
Mineral Summary Score
26
Taro
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 the food
Protein
9%
Taro
12%
Okra
Carbohydrates
26%
Taro
7%
Okra
Fats
1%
Taro
1%
Okra

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Taro Okra
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Taro 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 contains less Sugars?
Taro
Taro contains less Sugars (difference - 1.08g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 53)
Which food is cheaper?
Taro
Taro is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.015g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Taro Okra Opinion
Calories 112 33 Taro
Protein 1.5 1.93 Okra
Fats 0.2 0.19 Taro
Vitamin C 4.5 23 Okra
Carbs 26.46 7.45 Taro
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.62 Okra
Calcium 43 82 Okra
Potassium 591 299 Taro
Magnesium 33 57 Okra
Sugars 0.4 1.48 Taro
Fiber 4.1 3.2 Taro
Copper 0.172 0.109 Taro
Zinc 0.23 0.58 Okra
Starch 0.34 Okra
Phosphorus 84 61 Taro
Sodium 11 7 Okra
Vitamin A 76 716 Okra
Vitamin E 2.38 0.27 Taro
Vitamin D 0 0
Vitamin B1 0.095 0.2 Okra
Vitamin B2 0.025 0.06 Okra
Vitamin B3 0.6 1 Okra
Vitamin B5 0.303 0.245 Taro
Vitamin B6 0.283 0.215 Taro
Vitamin B12 0 0
Vitamin K 1 31.3 Okra
Folate 22 60 Okra
Trans Fat 0 0
Saturated Fat 0.041 0.026 Okra
Monounsaturated Fat 0.016 0.017 Okra
Polyunsaturated fat 0.083 0.027 Taro
Tryptophan 0.023 0.017 Taro
Threonine 0.069 0.065 Taro
Isoleucine 0.054 0.069 Okra
Leucine 0.111 0.105 Taro
Lysine 0.067 0.081 Okra
Methionine 0.02 0.021 Okra
Phenylalanine 0.082 0.065 Taro
Valine 0.082 0.091 Okra
Histidine 0.034 0.031 Taro
Fructose 0.57 Okra

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 of the foods presented on this page can be found below.

  1. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.