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  6. Tomato juice vs. Okra

Tomato juice vs. Okra — In-Depth Nutrition Comparison

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The main differences between Tomato juice and Okra

  • Tomato juice is richer in Vitamin C, yet Okra is richer in Manganese, Vitamin K, Fiber, Vitamin B6, Magnesium, Folate, Vitamin B1, Copper, and Calcium.
  • Daily need coverage for Vitamin C from Tomato juice is 52% higher.

Food types used in this article are Tomato juice, canned, without salt added and Okra, raw.

Infographic

Tomato juice vs Okra 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.
Tomato juice
Tomato juice
0
:
10
Okra
Okra
Contains more Calcium +720%
Contains more Iron +59%
Contains more Magnesium +418.2%
Contains more Phosphorus +221.1%
Contains more Potassium +37.8%
Contains less Sodium -30%
Contains more Zinc +427.3%
Contains more Copper +159.5%
Contains more Manganese +1058.8%
Contains more Selenium +40%
Tomato juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +720%
Contains more Iron +59%
Contains more Magnesium +418.2%
Contains more Phosphorus +221.1%
Contains more Potassium +37.8%
Contains less Sodium -30%
Contains more Zinc +427.3%
Contains more Copper +159.5%
Contains more Manganese +1058.8%
Contains more Selenium +40%

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.
Tomato juice
Tomato juice
3
:
7
Okra
Okra
Contains more Vitamin E +18.5%
Contains more Vitamin C +204.8%
Contains more Vitamin B2 +30%
Contains more Vitamin A +59.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +207.1%
Contains more Folate +200%
Contains more Vitamin K +1260.9%
Tomato juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
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%
Contains more Vitamin E +18.5%
Contains more Vitamin C +204.8%
Contains more Vitamin B2 +30%
Contains more Vitamin A +59.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +207.1%
Contains more Folate +200%
Contains more Vitamin K +1260.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato juice
Tomato juice
3
:
2
Okra
Okra
Contains more Fats +52.6%
Contains more Other +28.2%
Contains more Protein +127.1%
Contains more Carbs +111%
Equal in Water - 89.58
Tomato juice
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Fats +52.6%
Contains more Other +28.2%
Contains more Protein +127.1%
Contains more Carbs +111%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato juice
Tomato juice
1
:
1
Okra
Okra
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +240%
Equal in Polyunsaturated fat - 0.027
Tomato juice
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +240%
Equal in Polyunsaturated fat - 0.027

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato juice
Tomato juice
2
:
2
Okra
Okra
Contains more Glucose +290.6%
Contains more Fructose +133.3%
Contains more Starch +∞%
Contains more Sucrose +∞%
Tomato juice
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Glucose +290.6%
Contains more Fructose +133.3%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato juice Okra Opinion
Net carbs 3.13g 4.25g Okra
Protein 0.85g 1.93g Okra
Fats 0.29g 0.19g Tomato juice
Carbs 3.53g 7.45g Okra
Calories 17kcal 33kcal Okra
Starch 0.34g Okra
Fructose 1.33g 0.57g Tomato juice
Sugar 2.58g 1.48g Okra
Fiber 0.4g 3.2g Okra
Calcium 10mg 82mg Okra
Iron 0.39mg 0.62mg Okra
Magnesium 11mg 57mg Okra
Phosphorus 19mg 61mg Okra
Potassium 217mg 299mg Okra
Sodium 10mg 7mg Okra
Zinc 0.11mg 0.58mg Okra
Copper 0.042mg 0.109mg Okra
Manganese 0.068mg 0.788mg Okra
Selenium 0.5µg 0.7µg Okra
Vitamin A 450IU 716IU Okra
Vitamin A RAE 23µg 36µg Okra
Vitamin E 0.32mg 0.27mg Tomato juice
Vitamin C 70.1mg 23mg Tomato juice
Vitamin B1 0.1mg 0.2mg Okra
Vitamin B2 0.078mg 0.06mg Tomato juice
Vitamin B3 0.673mg 1mg Okra
Vitamin B5 0.245mg Okra
Vitamin B6 0.07mg 0.215mg Okra
Folate 20µg 60µg Okra
Vitamin K 2.3µg 31.3µg Okra
Tryptophan 0.006mg 0.017mg Okra
Threonine 0.026mg 0.065mg Okra
Isoleucine 0.017mg 0.069mg Okra
Leucine 0.024mg 0.105mg Okra
Lysine 0.026mg 0.081mg Okra
Methionine 0.005mg 0.021mg Okra
Phenylalanine 0.026mg 0.065mg Okra
Valine 0.017mg 0.091mg Okra
Histidine 0.014mg 0.031mg Okra
Saturated Fat 0.019g 0.026g Tomato juice
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.027g 0.027g
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Okra
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
30%
Tomato juice
33%
Okra
Minerals Daily Need Coverage Score
8%
Tomato juice
30%
Okra

Comparison summary

Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 3mg)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.