Okra vs. Shallot — In-Depth Nutrition Comparison
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A recap on differences between Okra and Shallot
- Okra is higher in Vitamin K, Manganese, Vitamin C, Vitamin B1, Magnesium, and Folate, yet Shallot is higher in Vitamin B6, and Iron.
- Okra covers your daily Vitamin K needs 25% more than Shallot.
- Okra contains 5 times more Vitamin B3 than Shallot. While Okra contains 1mg of Vitamin B3, Shallot contains only 0.2mg.
Food varieties used in this article are Okra, raw and Shallots, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +171.4% |
| Contains more CalciumCalcium | +121.6% |
| Contains more CopperCopper | +23.9% |
| Contains more ZincZinc | +45% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +169.9% |
| Contains more PotassiumPotassium | +11.7% |
| Contains more IronIron | +93.5% |
| Contains more SeleniumSelenium | +71.4% |
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.
| Contains more Vitamin CVitamin C | +187.5% |
| Contains more Vitamin AVitamin A | +17800% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +400% |
| Contains more Vitamin KVitamin K | +3812.5% |
| Contains more FolateFolate | +76.5% |
| Contains more Vitamin B5Vitamin B5 | +18.4% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +90% |
| Contains more WaterWater | +12.3% |
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +125.5% |
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +21.4% |
| Contains less Sat. FatSaturated Fat | -34.6% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 33kcal | 72kcal |
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| Protein | 1.93g | 2.5g |
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| Fats | 0.19g | 0.1g |
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| Vitamin C | 23mg | 8mg |
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| Net carbs | 4.25g | 13.6g |
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| Carbs | 7.45g | 16.8g |
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| Magnesium | 57mg | 21mg |
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| Calcium | 82mg | 37mg |
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| Potassium | 299mg | 334mg |
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| Iron | 0.62mg | 1.2mg |
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| Sugar | 1.48g | 7.87g |
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| Fiber | 3.2g | 3.2g | |
| Copper | 0.109mg | 0.088mg |
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| Zinc | 0.58mg | 0.4mg |
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| Starch | 0.34g |
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| Phosphorus | 61mg | 60mg |
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| Sodium | 7mg | 12mg |
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| Vitamin A | 716IU | 4IU |
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| Vitamin A | 36µg | 0µg |
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| Vitamin E | 0.27mg | 0.04mg |
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| Manganese | 0.788mg | 0.292mg |
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| Selenium | 0.7µg | 1.2µg |
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| Vitamin B1 | 0.2mg | 0.06mg |
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| Vitamin B2 | 0.06mg | 0.02mg |
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| Vitamin B3 | 1mg | 0.2mg |
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| Vitamin B5 | 0.245mg | 0.29mg |
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| Vitamin B6 | 0.215mg | 0.345mg |
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| Vitamin K | 31.3µg | 0.8µg |
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| Folate | 60µg | 34µg |
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| Choline | 12.3mg | 11.3mg |
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| Saturated Fat | 0.026g | 0.017g |
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| Monounsaturated Fat | 0.017g | 0.014g |
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| Polyunsaturated fat | 0.027g | 0.039g |
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| Tryptophan | 0.017mg | 0.028mg |
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| Threonine | 0.065mg | 0.098mg |
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| Isoleucine | 0.069mg | 0.106mg |
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| Leucine | 0.105mg | 0.149mg |
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| Lysine | 0.081mg | 0.125mg |
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| Methionine | 0.021mg | 0.027mg |
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| Phenylalanine | 0.065mg | 0.081mg |
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| Valine | 0.091mg | 0.11mg |
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| Histidine | 0.031mg | 0.043mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
14%
Minerals Daily Need Coverage Score
30%
21%
Comparison summary
Which food is lower in Saturated Fat?
Shallot is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.