Okra vs. Russet Potato
Nutrition comparison of Okra and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and russet potato:
- Both okra and russet potato are high in potassium.
- Okra has 58% less calories than russet potato.
- Okra has 59% less carbohydrates than russet potato.
- Okra has more thiamin and folate.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Okra (Okra, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 58% less calories than russet potato - okra has 33 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, okra is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Okra has a macronutrient ratio of 19:76:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Russet Potato | |
|---|---|---|
| Protein | 19% | 11% |
| Carbohydrates | 76% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 59% less carbohydrates than russet potato - okra has 7.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 146% more dietary fiber than russet potato - okra has 3.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Okra and russet potato contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Okra and russet potato contain similar amounts of protein - okra has 1.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both okra and russet potato are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 304% more Vitamin C than russet potato - okra has 23mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than russet potato - okra has 36ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Okra and russet potato contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Okra has 16 times more Vitamin K than russet potato - okra has 31.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate. Both okra and russet potato contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Okra | Russet Potato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.082 MG |
| Riboflavin | 0.06 MG | 0.033 MG |
| Niacin | 1 MG | 1.035 MG |
| Pantothenic acid | 0.245 MG | 0.301 MG |
| Vitamin B6 | 0.215 MG | 0.345 MG |
| Folate | 60 UG | 14 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 531% more calcium than russet potato - okra has 82mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Okra and russet potato contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both okra and russet potato are high in potassium. Russet potato has 39% more potassium than okra - okra has 299mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Okra | Russet Potato | |
|---|---|---|
| beta-carotene | 416 UG | ~ |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both okra and russet potato contain small amounts of alpha linoleic acid (ALA).
| Okra | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both okra and russet potato contain small amounts of linoleic acid.
| Okra | Russet Potato | |
|---|---|---|
| linoleic acid | 0.026 G | 0.032 G |
| Total | 0.026 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Okra (Okra, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Okra g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or russet potato contain more calories in 100 grams?Okra has 60% less calories than russet potato - okra has 33 calories in 100g and russet potato has 79 calories.
Does okra or russet potato have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than russet potato - okra has 7.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does okra or russet potato contain more calcium?
Okra is a rich source of calcium and it has 530% more calcium than russet potato - okra has 82mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does okra or russet potato contain more potassium?
Both okra and russet potato are high in potassium. Russet potato has 40% more potassium than okra - okra has 299mg of potassium in 100 grams and russet potato has 417mg of potassium.