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Okra vs Sun-dried tomato - In-Depth Nutrition Comparison

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The main differences between Okra and Sun-dried tomato

  • Okra is richer in Manganese, yet Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Fiber.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 88% higher.
  • Okra contains 2 times more Manganese than Sun-dried tomato. Okra contains 0.788mg of Manganese, while Sun-dried tomato contains 0.466mg.
  • Okra contains less Sodium.

Food types used in this article are Okra, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Okra vs Sun-dried tomato 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
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Contains more Iron +332.3%
Contains more Potassium +423.4%
Contains more Magnesium +42.1%
Contains more Copper +333.9%
Contains more Zinc +34.5%
Contains more Phosphorus +127.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Contains more Iron +332.3%
Contains more Potassium +423.4%
Contains more Magnesium +42.1%
Contains more Copper +333.9%
Contains more Zinc +34.5%
Contains more Phosphorus +127.9%

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
4
:
Contains more Folate +160.9%
Contains more Vitamin C +342.6%
Contains more Vitamin A +79.6%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B1 - 0.193
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 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Folate +160.9%
Contains more Vitamin C +342.6%
Contains more Vitamin A +79.6%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B1 - 0.193

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
62
Sun-dried tomato
Mineral Summary Score
24
Okra
73
Sun-dried tomato

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
30%
Sun-dried tomato
Carbohydrates
7%
Okra
23%
Sun-dried tomato
Fats
1%
Okra
65%
Sun-dried tomato

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 Sun-dried tomato
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sun-dried tomato
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 Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.867g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Okra Sun-dried tomato Opinion
Calories 33 213 Sun-dried tomato
Protein 1.93 5.06 Sun-dried tomato
Fats 0.19 14.08 Sun-dried tomato
Vitamin C 23 101.8 Sun-dried tomato
Net carbs 4.25 17.530000686645508 Sun-dried tomato
Carbs 7.45 23.33 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 2.68 Sun-dried tomato
Calcium 82 47 Okra
Potassium 299 1565 Sun-dried tomato
Magnesium 57 81 Sun-dried tomato
Sugar 1.48 Sun-dried tomato
Fiber 3.2 5.8 Sun-dried tomato
Copper 0.109 0.473 Sun-dried tomato
Zinc 0.58 0.78 Sun-dried tomato
Starch 0.34 Okra
Phosphorus 61 139 Sun-dried tomato
Sodium 7 266 Okra
Vitamin A 716 1286 Sun-dried tomato
Vitamin E 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.193 Okra
Vitamin B2 0.06 0.383 Sun-dried tomato
Vitamin B3 1 3.63 Sun-dried tomato
Vitamin B5 0.245 0.479 Sun-dried tomato
Vitamin B6 0.215 0.319 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 31.3 Okra
Folate 60 23 Okra
Trans Fat 0 0
Saturated Fat 0.026 1.893 Okra
Monounsaturated Fat 0.017 8.663 Sun-dried tomato
Polyunsaturated fat 0.027 2.06 Sun-dried tomato
Tryptophan 0.017 0.037 Sun-dried tomato
Threonine 0.065 0.128 Sun-dried tomato
Isoleucine 0.069 0.121 Sun-dried tomato
Leucine 0.105 0.185 Sun-dried tomato
Lysine 0.081 0.186 Sun-dried tomato
Methionine 0.021 0.044 Sun-dried tomato
Phenylalanine 0.065 0.131 Sun-dried tomato
Valine 0.091 0.13 Sun-dried tomato
Histidine 0.031 0.077 Sun-dried tomato
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.