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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
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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
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 less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
10
:
0
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 716IU 2IU Okra
Vitamin E 0.27mg 0.02mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
8
Onion
Mineral Summary Score
24
Okra
8
Onion

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 food.
Protein
12%
Okra
7%
Onion
Carbohydrates
7%
Okra
9%
Onion
Fats
1%
Okra
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.