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  6. Okra vs. Onion rings

Okra vs. Onion rings — In-Depth Nutrition Comparison

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The main differences between Okra and Onion rings

  • Okra is richer in Vitamin C, Manganese, Magnesium, Vitamin B6, Folate, and Potassium, yet Onion rings is richer in Selenium, and Iron.
  • Daily need coverage for Vitamin C from Okra is 24% higher.
  • Okra contains 3 times more Magnesium than Onion rings. Okra contains 57mg of Magnesium, while Onion rings contains 17mg.
  • Okra contains less Sodium.

Food types used in this article are Okra, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Okra vs Onion rings 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.
Okra
Okra
7
:
3
Onion rings
Onion rings
Contains more Calcium +164.5%
Contains more Magnesium +235.3%
Contains more Potassium +143.1%
Contains less Sodium -98.1%
Contains more Zinc +38.1%
Contains more Copper +49.3%
Contains more Manganese +126.4%
Contains more Iron +101.6%
Contains more Phosphorus +16.4%
Contains more Selenium +700%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +164.5%
Contains more Magnesium +235.3%
Contains more Potassium +143.1%
Contains less Sodium -98.1%
Contains more Zinc +38.1%
Contains more Copper +49.3%
Contains more Manganese +126.4%
Contains more Iron +101.6%
Contains more Phosphorus +16.4%
Contains more Selenium +700%

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.
Okra
Okra
5
:
5
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin C +1337.5%
Contains more Vitamin B6 +83.8%
Contains more Folate +81.8%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +20%
Equal in Vitamin B1 - 0.185
Equal in Vitamin K - 34.1
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%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +1337.5%
Contains more Vitamin B6 +83.8%
Contains more Folate +81.8%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +20%
Equal in Vitamin B1 - 0.185
Equal in Vitamin K - 34.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Onion rings
Onion rings
Contains more Water +93.2%
Contains more Protein +114.5%
Contains more Fats +7426.3%
Contains more Carbs +353.6%
Contains more Other +64.7%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more Water +93.2%
Contains more Protein +114.5%
Contains more Fats +7426.3%
Contains more Carbs +353.6%
Contains more Other +64.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +17547.1%
Contains more Polyunsaturated fat +28170.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +17547.1%
Contains more Polyunsaturated fat +28170.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
0
:
6
Onion rings
Onion rings
Contains more Starch +7423.5%
Contains more Sucrose +193.3%
Contains more Glucose +309.4%
Contains more Fructose +121.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
Onion rings
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more Starch +7423.5%
Contains more Sucrose +193.3%
Contains more Glucose +309.4%
Contains more Fructose +121.1%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Onion rings Opinion
Net carbs 4.25g 31.59g Onion rings
Protein 1.93g 4.14g Onion rings
Fats 0.19g 14.3g Onion rings
Carbs 7.45g 33.79g Onion rings
Calories 33kcal 276kcal Onion rings
Starch 0.34g 25.58g Onion rings
Fructose 0.57g 1.26g Onion rings
Sugar 1.48g 5.1g Okra
Fiber 3.2g 2.2g Okra
Calcium 82mg 31mg Okra
Iron 0.62mg 1.25mg Onion rings
Magnesium 57mg 17mg Okra
Phosphorus 61mg 71mg Onion rings
Potassium 299mg 123mg Okra
Sodium 7mg 370mg Okra
Zinc 0.58mg 0.42mg Okra
Copper 0.109mg 0.073mg Okra
Manganese 0.788mg 0.348mg Okra
Selenium 0.7µg 5.6µg Onion rings
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.46mg Onion rings
Vitamin C 23mg 1.6mg Okra
Vitamin B1 0.2mg 0.185mg Okra
Vitamin B2 0.06mg 0.116mg Onion rings
Vitamin B3 1mg 1.349mg Onion rings
Vitamin B5 0.245mg 0.294mg Onion rings
Vitamin B6 0.215mg 0.117mg Okra
Folate 60µg 33µg Okra
Vitamin K 31.3µg 34.1µg Onion rings
Tryptophan 0.017mg 0.07mg Onion rings
Threonine 0.065mg 0.15mg Onion rings
Isoleucine 0.069mg 0.214mg Onion rings
Leucine 0.105mg 0.35mg Onion rings
Lysine 0.081mg 0.151mg Onion rings
Methionine 0.021mg 0.081mg Onion rings
Phenylalanine 0.065mg 0.243mg Onion rings
Valine 0.091mg 0.216mg Onion rings
Histidine 0.031mg 0.109mg Onion rings
Trans Fat 0g 0.053g Okra
Saturated Fat 0.026g 2.137g Okra
Monounsaturated Fat 0.017g 3g Onion rings
Polyunsaturated fat 0.027g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Onion rings
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
33%
Okra
22%
Onion rings
Minerals Daily Need Coverage Score
30%
Okra
27%
Onion rings

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.111g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.