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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
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" 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 less Sodium -41.7%
Contains more Zinc +45%
Contains more Copper +23.9%
Contains more Iron +93.5%
Contains more Potassium +11.7%
Equal in Phosphorus - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Copper +23.9%
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 A +17800%
Contains more Vitamin E +575%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Folate +76.5%
Contains more Vitamin K +3812.5%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
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% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Folate +76.5%
Contains more Vitamin K +3812.5%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%

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

All nutrients comparison - raw data values

Nutrient Okra Shallot Opinion
Net carbs 4.25g 13.6g Shallot
Protein 1.93g 2.5g Shallot
Fats 0.19g 0.1g Okra
Carbs 7.45g 16.8g Shallot
Calories 33kcal 72kcal Shallot
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 7.87g Okra
Fiber 3.2g 3.2g
Calcium 82mg 37mg Okra
Iron 0.62mg 1.2mg Shallot
Magnesium 57mg 21mg Okra
Phosphorus 61mg 60mg Okra
Potassium 299mg 334mg Shallot
Sodium 7mg 12mg Okra
Zinc 0.58mg 0.4mg Okra
Copper 0.109mg 0.088mg Okra
Vitamin A 716IU 4IU Okra
Vitamin E 0.27mg 0.04mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 8mg Okra
Vitamin B1 0.2mg 0.06mg Okra
Vitamin B2 0.06mg 0.02mg Okra
Vitamin B3 1mg 0.2mg Okra
Vitamin B5 0.245mg 0.29mg Shallot
Vitamin B6 0.215mg 0.345mg Shallot
Folate 60µg 34µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 0.8µg Okra
Tryptophan 0.017mg 0.028mg Shallot
Threonine 0.065mg 0.098mg Shallot
Isoleucine 0.069mg 0.106mg Shallot
Leucine 0.105mg 0.149mg Shallot
Lysine 0.081mg 0.125mg Shallot
Methionine 0.021mg 0.027mg Shallot
Phenylalanine 0.065mg 0.081mg Shallot
Valine 0.091mg 0.11mg Shallot
Histidine 0.031mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.017g Shallot
Monounsaturated Fat 0.017g 0.014g Okra
Polyunsaturated fat 0.027g 0.039g Shallot

Which food is preferable for your diet?

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

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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

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.

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.