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Shallot vs Okra - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 6.39g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Shallot Okra
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
10
Shallot
32
Okra
Mineral Summary Score
15
Shallot
19
Okra

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
:
6
Okra
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
Equal in Phosphorus - 61
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
Equal in Phosphorus - 61

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
:
7
Okra
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%

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
15%
Shallot
12%
Okra
Carbohydrates
17%
Shallot
7%
Okra
Fats
0%
Shallot
1%
Okra

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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 Shallot Okra Opinion
Calories 72 33 Shallot
Protein 2.5 1.93 Shallot
Fats 0.1 0.19 Okra
Vitamin C 8 23 Okra
Carbs 16.8 7.45 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.62 Shallot
Calcium 37 82 Okra
Potassium 334 299 Shallot
Magnesium 21 57 Okra
Sugars 7.87 1.48 Shallot
Fiber 3.2 3.2
Copper 0.088 0.109 Okra
Zinc 0.4 0.58 Okra
Starch 0.34 Okra
Phosphorus 60 61 Okra
Sodium 12 7 Okra
Vitamin A 4 716 Okra
Vitamin E 0.04 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.06 0.2 Okra
Vitamin B2 0.02 0.06 Okra
Vitamin B3 0.2 1 Okra
Vitamin B5 0.29 0.245 Shallot
Vitamin B6 0.345 0.215 Shallot
Vitamin B12 0 0
Vitamin K 0.8 31.3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.026 Shallot
Monounsaturated Fat 0.014 0.017 Okra
Polyunsaturated fat 0.039 0.027 Shallot
Tryptophan 0.028 0.017 Shallot
Threonine 0.098 0.065 Shallot
Isoleucine 0.106 0.069 Shallot
Leucine 0.149 0.105 Shallot
Lysine 0.125 0.081 Shallot
Methionine 0.027 0.021 Shallot
Phenylalanine 0.081 0.065 Shallot
Valine 0.11 0.091 Shallot
Histidine 0.043 0.031 Shallot
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.