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  6. Jerusalem artichoke vs. Okra

Jerusalem artichoke vs. Okra — In-Depth Nutrition Comparison

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The main differences between jerusalem artichoke and okra

  • Jerusalem artichoke is richer in iron, yet okra is richer in manganese, vitamin K, vitamin C, folate, vitamin B6, magnesium, calcium, and fiber.
  • Daily need coverage for iron for jerusalem artichoke is 35% higher.

Food types used in this article are Jerusalem-artichokes, raw and Okra, raw.

Infographic

Jerusalem artichoke vs Okra infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Okra
Okra
4
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 +43.5%
Contains more IronIron +448.4%
Contains more CopperCopper +28.4%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +235.3%
Contains more CalciumCalcium +485.7%
Contains more ZincZinc +383.3%
Contains more ManganeseManganese +1213.3%
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 0.33% 3.8% 50% 14% 24% 24% 18% 0% 0.25% 9.8%
Okra
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +62%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +42.1%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +361.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jerusalem artichoke Okra DV% diff.
Iron 3.4mg 0.62mg 35%
Manganese 0.06mg 0.788mg 32%
Vitamin K 0.1µg 31.3µg 26%
Vitamin C 4mg 23mg 21%
Folate 13µg 60µg 12%
Vitamin B6 0.077mg 0.215mg 11%
Magnesium 17mg 57mg 10%
Calcium 14mg 82mg 7%
Fiber 1.6g 3.2g 6%
Potassium 429mg 299mg 4%
Zinc 0.12mg 0.58mg 4%
Vitamin A 1µg 36µg 4%
Carbs 17.44g 7.45g 3%
Copper 0.14mg 0.109mg 3%
Vitamin B5 0.397mg 0.245mg 3%
Choline 30mg 12.3mg 3%
Calories 73kcal 33kcal 2%
Phosphorus 78mg 61mg 2%
Vitamin B3 1.3mg 1mg 2%
Vitamin E 0.19mg 0.27mg 1%
Fructose 0.57g 1%
Protein 2g 1.93g 0%
Protein per 100 calories 2.7g 5.8g N/A
Calories per 10 g protein 365kcal 171kcal N/A
Weight per 100 calories 137g 303g N/A
Fats 0.01g 0.19g 0%
Net carbs 15.84g 4.25g N/A
Sugar 9.6g 1.48g N/A
Starch 0.34g 0%
Sodium 4mg 7mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B1 0.2mg 0.2mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0g 0.026g 0%
Monounsaturated fat 0.004g 0.017g 0%
Polyunsaturated fat 0.001g 0.027g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Okra
Okra
2
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 +134.1%
Contains more FatsFats +1800%
Contains more WaterWater +14.8%
~equal in Protein ~1.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 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 -100%
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +2600%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.