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Okra vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 2mg)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 1.15g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 6)
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)

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.
Okra Tomato
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
32
Okra
16
Tomato
Mineral Summary Score
19
Okra
7
Tomato

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
Okra
7
:
1
Tomato
Contains more Iron +129.6%
Contains more Calcium +720%
Contains more Potassium +26.2%
Contains more Magnesium +418.2%
Contains more Copper +84.7%
Contains more Zinc +241.2%
Contains more Phosphorus +154.2%
Contains less Sodium -28.6%
Contains more Iron +129.6%
Contains more Calcium +720%
Contains more Potassium +26.2%
Contains more Magnesium +418.2%
Contains more Copper +84.7%
Contains more Zinc +241.2%
Contains more Phosphorus +154.2%
Contains less Sodium -28.6%

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
Okra
7
:
2
Tomato
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Vitamin K +296.2%
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Vitamin K +296.2%
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%

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
12%
Okra
5%
Tomato
Carbohydrates
7%
Okra
4%
Tomato
Fats
1%
Okra
1%
Tomato

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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 Okra Tomato Opinion
Calories 33 18 Okra
Protein 1.93 0.88 Okra
Fats 0.19 0.2 Tomato
Vitamin C 23 13.7 Okra
Carbs 7.45 3.89 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.27 Okra
Calcium 82 10 Okra
Potassium 299 237 Okra
Magnesium 57 11 Okra
Sugars 1.48 2.63 Tomato
Fiber 3.2 1.2 Okra
Copper 0.109 0.059 Okra
Zinc 0.58 0.17 Okra
Starch 0.34 0 Okra
Phosphorus 61 24 Okra
Sodium 7 5 Tomato
Vitamin A 716 833 Tomato
Vitamin E 0.27 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.2 0.037 Okra
Vitamin B2 0.06 0.019 Okra
Vitamin B3 1 0.594 Okra
Vitamin B5 0.245 0.089 Okra
Vitamin B6 0.215 0.08 Okra
Vitamin B12 0 0
Vitamin K 31.3 7.9 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.028 Okra
Monounsaturated Fat 0.017 0.031 Tomato
Polyunsaturated fat 0.027 0.083 Tomato
Tryptophan 0.017 0.006 Okra
Threonine 0.065 0.027 Okra
Isoleucine 0.069 0.018 Okra
Leucine 0.105 0.025 Okra
Lysine 0.081 0.027 Okra
Methionine 0.021 0.006 Okra
Phenylalanine 0.065 0.027 Okra
Valine 0.091 0.018 Okra
Histidine 0.031 0.014 Okra
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.