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  6. Okra vs. Onion

Okra vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Okra and Onion

  • The amount of Manganese, Vitamin K, Vitamin C, Vitamin B1, Magnesium, Folate, Copper, Vitamin B6, Fiber, and Calcium in Okra is higher than in Onion.
  • Okra covers your daily Manganese needs 29% more than Onion.
  • Onion has 78 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Onion has 0.4µg.

Specific food types used in this comparison are Okra, raw and Onions, raw.

Infographic

Okra vs Onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
9
:
1
Onion
Onion
Contains more Calcium +256.5%
Contains more Iron +195.2%
Contains more Magnesium +470%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +241.2%
Contains more Copper +179.5%
Contains more Manganese +510.9%
Contains more Selenium +40%
Contains less Sodium -42.9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +256.5%
Contains more Iron +195.2%
Contains more Magnesium +470%
Contains more Phosphorus +110.3%
Contains more Potassium +104.8%
Contains more Zinc +241.2%
Contains more Copper +179.5%
Contains more Manganese +510.9%
Contains more Selenium +40%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
10
:
0
Onion
Onion
Contains more Vitamin A +35700%
Contains more Vitamin E +1250%
Contains more Vitamin C +210.8%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +762.1%
Contains more Vitamin B5 +99.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +215.8%
Contains more Vitamin K +7725%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +35700%
Contains more Vitamin E +1250%
Contains more Vitamin C +210.8%
Contains more Vitamin B1 +334.8%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +762.1%
Contains more Vitamin B5 +99.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +215.8%
Contains more Vitamin K +7725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Onion
Onion
Contains more Protein +75.5%
Contains more Fats +90%
Contains more Other +142.9%
Contains more Carbs +25.4%
Equal in Water - 89.11
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +75.5%
Contains more Fats +90%
Contains more Other +142.9%
Contains more Carbs +25.4%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
3
:
0
Onion
Onion
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +58.8%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
1
:
3
Onion
Onion
Contains more Starch +∞%
Contains more Sucrose +65%
Contains more Glucose +515.6%
Contains more Fructose +126.3%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +65%
Contains more Glucose +515.6%
Contains more Fructose +126.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Onion
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Onion Opinion
Net carbs 4.25g 7.64g Onion
Protein 1.93g 1.1g Okra
Fats 0.19g 0.1g Okra
Carbs 7.45g 9.34g Onion
Calories 33kcal 40kcal Onion
Starch 0.34g 0g Okra
Fructose 0.57g 1.29g Onion
Sugar 1.48g 4.24g Okra
Fiber 3.2g 1.7g Okra
Calcium 82mg 23mg Okra
Iron 0.62mg 0.21mg Okra
Magnesium 57mg 10mg Okra
Phosphorus 61mg 29mg Okra
Potassium 299mg 146mg Okra
Sodium 7mg 4mg Onion
Zinc 0.58mg 0.17mg Okra
Copper 0.109mg 0.039mg Okra
Manganese 0.788mg 0.129mg Okra
Selenium 0.7µg 0.5µg Okra
Vitamin A 716IU 2IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.02mg Okra
Vitamin C 23mg 7.4mg Okra
Vitamin B1 0.2mg 0.046mg Okra
Vitamin B2 0.06mg 0.027mg Okra
Vitamin B3 1mg 0.116mg Okra
Vitamin B5 0.245mg 0.123mg Okra
Vitamin B6 0.215mg 0.12mg Okra
Folate 60µg 19µg Okra
Vitamin K 31.3µg 0.4µg Okra
Tryptophan 0.017mg 0.014mg Okra
Threonine 0.065mg 0.021mg Okra
Isoleucine 0.069mg 0.014mg Okra
Leucine 0.105mg 0.025mg Okra
Lysine 0.081mg 0.039mg Okra
Methionine 0.021mg 0.002mg Okra
Phenylalanine 0.065mg 0.025mg Okra
Valine 0.091mg 0.021mg Okra
Histidine 0.031mg 0.014mg Okra
Saturated Fat 0.026g 0.042g Okra
Monounsaturated Fat 0.017g 0.013g Okra
Polyunsaturated fat 0.027g 0.017g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
8%
Onion
Minerals Daily Need Coverage Score
30%
Okra
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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)

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.