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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

Okra vs Shallot 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
6
:
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
Contains more Iron +93.5%
Contains more Potassium +11.7%
Equal in Phosphorus - 60
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
Contains more Iron +93.5%
Contains more Potassium +11.7%
Equal in Phosphorus - 60

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
8
:
Contains more Vitamin C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%
Contains more Folate +76.5%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Contains more Vitamin C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%
Contains more Folate +76.5%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%

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
15
Shallot
Mineral Summary Score
24
Okra
21
Shallot

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
15%
Shallot
Carbohydrates
7%
Okra
17%
Shallot
Fats
1%
Okra
0%
Shallot

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 Shallot
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Shallot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
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)
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.

All nutrients comparison - raw data values

Nutrient Okra Shallot Opinion
Calories 33 72 Shallot
Protein 1.93 2.5 Shallot
Fats 0.19 0.1 Okra
Vitamin C 23 8 Okra
Carbs 7.45 16.8 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.2 Shallot
Calcium 82 37 Okra
Potassium 299 334 Shallot
Magnesium 57 21 Okra
Sugar 1.48 7.87 Okra
Fiber 3.2 3.2
Copper 0.109 0.088 Okra
Zinc 0.58 0.4 Okra
Starch 0.34 Okra
Phosphorus 61 60 Okra
Sodium 7 12 Okra
Vitamin A 716 4 Okra
Vitamin E 0.27 0.04 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.06 Okra
Vitamin B2 0.06 0.02 Okra
Vitamin B3 1 0.2 Okra
Vitamin B5 0.245 0.29 Shallot
Vitamin B6 0.215 0.345 Shallot
Vitamin B12 0 0
Vitamin K 31.3 0.8 Okra
Folate 60 34 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.017 Shallot
Monounsaturated Fat 0.017 0.014 Okra
Polyunsaturated fat 0.027 0.039 Shallot
Tryptophan 0.017 0.028 Shallot
Threonine 0.065 0.098 Shallot
Isoleucine 0.069 0.106 Shallot
Leucine 0.105 0.149 Shallot
Lysine 0.081 0.125 Shallot
Methionine 0.021 0.027 Shallot
Phenylalanine 0.065 0.081 Shallot
Valine 0.091 0.11 Shallot
Histidine 0.031 0.043 Shallot
Fructose 0.57 Okra

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.