Okra vs. Cassava — In-Depth Nutrition Comparison
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Important differences between okra and cassava
- Okra has more vitamin K, manganese, vitamin B6, vitamin B1, magnesium, folate, calcium, and fiber; however, cassava has more carbs.
- Okra's daily need coverage for vitamin K is 24% more.
- Okra has 5 times more calcium than cassava. Okra has 82mg of calcium, while cassava has 16mg.
The food varieties used in the comparison are Okra, raw and Cassava, raw.
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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.
| Contains more MagnesiumMagnesium | +171.4% |
| Contains more CalciumCalcium | +412.5% |
| Contains more IronIron | +129.6% |
| Contains more ZincZinc | +70.6% |
| Contains more PhosphorusPhosphorus | +125.9% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +105.2% |
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.
| Contains more Vitamin CVitamin C | +11.7% |
| Contains more Vitamin AVitamin A | +3500% |
| Contains more Vitamin EVitamin E | +42.1% |
| Contains more Vitamin B1Vitamin B1 | +129.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +17.1% |
| Contains more Vitamin B5Vitamin B5 | +129% |
| Contains more Vitamin B6Vitamin B6 | +144.3% |
| Contains more Vitamin KVitamin K | +1547.4% |
| Contains more FolateFolate | +122.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 1.9µg | 25% |
| Manganese | 0.788mg | 0.384mg | 18% |
| Carbs | 7.45g | 38.06g | 10% |
| Vitamin B6 | 0.215mg | 0.088mg | 10% |
| Magnesium | 57mg | 21mg | 9% |
| Vitamin B1 | 0.2mg | 0.087mg | 9% |
| Folate | 60µg | 27µg | 8% |
| Calcium | 82mg | 16mg | 7% |
| Calories | 33kcal | 160kcal | 6% |
| Fiber | 3.2g | 1.8g | 6% |
| Phosphorus | 61mg | 27mg | 5% |
| Iron | 0.62mg | 0.27mg | 4% |
| Vitamin A | 36µg | 1µg | 4% |
| Vitamin C | 23mg | 20.6mg | 3% |
| Vitamin B5 | 0.245mg | 0.107mg | 3% |
| Zinc | 0.58mg | 0.34mg | 2% |
| Choline | 12.3mg | 23.7mg | 2% |
| Protein | 1.93g | 1.36g | 1% |
| Potassium | 299mg | 271mg | 1% |
| Copper | 0.109mg | 0.1mg | 1% |
| Vitamin E | 0.27mg | 0.19mg | 1% |
| Vitamin B2 | 0.06mg | 0.048mg | 1% |
| Vitamin B3 | 1mg | 0.854mg | 1% |
| Fructose | 0.57g | 1% | |
| Protein per 100 calories | 5.8g | 0.85g | N/A |
| Calories per 10 g protein | 171kcal | 1176kcal | N/A |
| Weight per 100 calories | 303g | 63g | N/A |
| Fats | 0.19g | 0.28g | 0% |
| Net carbs | 4.25g | 36.26g | N/A |
| Sugar | 1.48g | 1.7g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 14mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.026g | 0.074g | 0% |
| Monounsaturated fat | 0.017g | 0.075g | 0% |
| Polyunsaturated fat | 0.027g | 0.048g | 0% |
| Tryptophan | 0.017mg | 0.019mg | 0% |
| Threonine | 0.065mg | 0.028mg | 0% |
| Isoleucine | 0.069mg | 0.027mg | 0% |
| Leucine | 0.105mg | 0.039mg | 0% |
| Lysine | 0.081mg | 0.044mg | 0% |
| Methionine | 0.021mg | 0.011mg | 0% |
| Phenylalanine | 0.065mg | 0.026mg | 0% |
| Valine | 0.091mg | 0.035mg | 0% |
| Histidine | 0.031mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.9% |
| Contains more WaterWater | +50.1% |
| Contains more FatsFats | +47.4% |
| Contains more CarbsCarbs | +410.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +341.2% |
| Contains more Poly. FatPolyunsaturated fat | +77.8% |
