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  6. Okra, cooked, boiled, drained, without salt vs. Tomato

Okra, cooked, boiled, drained, without salt vs. Tomato — In-Depth Nutrition Comparison

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How are Okra, cooked, boiled, drained, without salt and Tomato different?

  • Tomato contains less Vitamin K, Vitamin B6, Vitamin B1, Manganese, Folate, Calcium, Magnesium, and Fiber than Okra, cooked, boiled, drained, without salt.
  • Okra, cooked, boiled, drained, without salt covers your daily need of Vitamin K 27% more than Tomato.
  • Okra, cooked, boiled, drained, without salt has 8 times more Calcium than Tomato. Okra, cooked, boiled, drained, without salt has 77mg of Calcium, while Tomato has 10mg.

Okra, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Okra, cooked, boiled, drained, without salt vs Tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 23% 12% 11% 28% 12% 14% 0.78% 38% 2.2%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +670%
Contains more CopperCopper +44.1%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +157.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +75.6%
Contains less SodiumSodium -16.7%
~equal in Iron ~0.27mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 17% 5.4% 0% 33% 13% 16% 13% 43% 0% 100% 35% 4.7%
Tomato
Tomato
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +19%
Contains more Vitamin B1Vitamin B1 +256.8%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +406.3%
Contains more FolateFolate +206.7%
Contains more CholineCholine +29.9%
Contains more Vitamin AVitamin A +194.3%
Contains more Vitamin E Vitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 93%
Protein: 1.87 g
Fats: 0.21 g
Carbs: 4.51 g
Water: 92.57 g
Other: 0.84 g
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +112.5%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +64.7%
~equal in Fats ~0.2g
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 24% 39%
Saturated Fat: Sat. Fat 0.045 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.046 g
Tomato
Tomato
3
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated Fat -37.8%
Contains more Mono. FatMonounsaturated Fat +10.7%
Contains more Poly. FatPolyunsaturated fat +80.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra, cooked, boiled, drained, without salt Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra, cooked, boiled, drained, without salt Tomato Opinion
Calories 22kcal 18kcal Okra, cooked, boiled, drained, without salt
Protein 1.87g 0.88g Okra, cooked, boiled, drained, without salt
Fats 0.21g 0.2g Okra, cooked, boiled, drained, without salt
Vitamin C 16.3mg 13.7mg Okra, cooked, boiled, drained, without salt
Net carbs 2.01g 2.69g Tomato
Carbs 4.51g 3.89g Okra, cooked, boiled, drained, without salt
Magnesium 36mg 11mg Okra, cooked, boiled, drained, without salt
Calcium 77mg 10mg Okra, cooked, boiled, drained, without salt
Potassium 135mg 237mg Tomato
Iron 0.28mg 0.27mg Okra, cooked, boiled, drained, without salt
Sugar 2.4g 2.63g Okra, cooked, boiled, drained, without salt
Fiber 2.5g 1.2g Okra, cooked, boiled, drained, without salt
Copper 0.085mg 0.059mg Okra, cooked, boiled, drained, without salt
Zinc 0.43mg 0.17mg Okra, cooked, boiled, drained, without salt
Phosphorus 32mg 24mg Okra, cooked, boiled, drained, without salt
Sodium 6mg 5mg Tomato
Vitamin A 283IU 833IU Tomato
Vitamin A RAE 14µg 42µg Tomato
Vitamin E 0.27mg 0.54mg Tomato
Manganese 0.294mg 0.114mg Okra, cooked, boiled, drained, without salt
Selenium 0.4µg 0µg Okra, cooked, boiled, drained, without salt
Vitamin B1 0.132mg 0.037mg Okra, cooked, boiled, drained, without salt
Vitamin B2 0.055mg 0.019mg Okra, cooked, boiled, drained, without salt
Vitamin B3 0.871mg 0.594mg Okra, cooked, boiled, drained, without salt
Vitamin B5 0.213mg 0.089mg Okra, cooked, boiled, drained, without salt
Vitamin B6 0.187mg 0.08mg Okra, cooked, boiled, drained, without salt
Vitamin K 40µg 7.9µg Okra, cooked, boiled, drained, without salt
Folate 46µg 15µg Okra, cooked, boiled, drained, without salt
Choline 8.7mg 6.7mg Okra, cooked, boiled, drained, without salt
Saturated Fat 0.045g 0.028g Tomato
Monounsaturated Fat 0.028g 0.031g Tomato
Polyunsaturated fat 0.046g 0.083g Tomato
Tryptophan 0.016mg 0.006mg Okra, cooked, boiled, drained, without salt
Threonine 0.061mg 0.027mg Okra, cooked, boiled, drained, without salt
Isoleucine 0.065mg 0.018mg Okra, cooked, boiled, drained, without salt
Leucine 0.098mg 0.025mg Okra, cooked, boiled, drained, without salt
Lysine 0.075mg 0.027mg Okra, cooked, boiled, drained, without salt
Methionine 0.02mg 0.006mg Okra, cooked, boiled, drained, without salt
Phenylalanine 0.061mg 0.027mg Okra, cooked, boiled, drained, without salt
Valine 0.085mg 0.018mg Okra, cooked, boiled, drained, without salt
Histidine 0.029mg 0.014mg Okra, cooked, boiled, drained, without salt
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra, cooked, boiled, drained, without salt Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
26%
Okra, cooked, boiled, drained, without salt
15%
Tomato
Minerals Daily Need Coverage Score
17%
Okra, cooked, boiled, drained, without salt
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Okra, cooked, boiled, drained, without salt
Okra, cooked, boiled, drained, without salt is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Okra, cooked, boiled, drained, without salt
Okra, cooked, boiled, drained, without salt is lower in glycemic index (difference - 23)
Which food is cheaper?
Okra, cooked, boiled, drained, without salt
Okra, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Okra, cooked, boiled, drained, without salt
Okra, cooked, boiled, drained, without salt is relatively richer in minerals
Which food is richer in vitamins?
Okra, cooked, boiled, drained, without salt
Okra, cooked, boiled, drained, without salt 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, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169261/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.