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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
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.
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Contains more Manganese +69.1%
Contains more Iron +332.3%
Contains more Magnesium +42.1%
Contains more Phosphorus +127.9%
Contains more Potassium +423.4%
Contains more Zinc +34.5%
Contains more Copper +333.9%
Contains more Selenium +328.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Contains more Manganese +69.1%
Contains more Iron +332.3%
Contains more Magnesium +42.1%
Contains more Phosphorus +127.9%
Contains more Potassium +423.4%
Contains more Zinc +34.5%
Contains more Copper +333.9%
Contains more Selenium +328.6%

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
5
:
Contains more Folate +160.9%
Contains more Vitamin A +79.6%
Contains more Vitamin C +342.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0% 0%
Contains more Folate +160.9%
Contains more Vitamin A +79.6%
Contains more Vitamin C +342.6%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +66.4%
Contains more Protein +162.2%
Contains more Fats +7310.5%
Contains more Carbs +213.2%
Contains more Other +335.3%
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +66.4%
Contains more Protein +162.2%
Contains more Fats +7310.5%
Contains more Carbs +213.2%
Contains more Other +335.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +50858.8%
Contains more Polyunsaturated fat +7529.6%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +50858.8%
Contains more Polyunsaturated fat +7529.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Okra Sun-dried tomato Opinion
Net carbs 4.25g 17.53g Sun-dried tomato
Protein 1.93g 5.06g Sun-dried tomato
Fats 0.19g 14.08g Sun-dried tomato
Carbs 7.45g 23.33g Sun-dried tomato
Calories 33kcal 213kcal Sun-dried tomato
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Sun-dried tomato
Fiber 3.2g 5.8g Sun-dried tomato
Calcium 82mg 47mg Okra
Iron 0.62mg 2.68mg Sun-dried tomato
Magnesium 57mg 81mg Sun-dried tomato
Phosphorus 61mg 139mg Sun-dried tomato
Potassium 299mg 1565mg Sun-dried tomato
Sodium 7mg 266mg Okra
Zinc 0.58mg 0.78mg Sun-dried tomato
Copper 0.109mg 0.473mg Sun-dried tomato
Manganese 0.788mg 0.466mg Okra
Selenium 0.7µg 3µg Sun-dried tomato
Vitamin A 716IU 1286IU Sun-dried tomato
Vitamin A RAE 36µg 64µg Sun-dried tomato
Vitamin E 0.27mg Okra
Vitamin C 23mg 101.8mg Sun-dried tomato
Vitamin B1 0.2mg 0.193mg Okra
Vitamin B2 0.06mg 0.383mg Sun-dried tomato
Vitamin B3 1mg 3.63mg Sun-dried tomato
Vitamin B5 0.245mg 0.479mg Sun-dried tomato
Vitamin B6 0.215mg 0.319mg Sun-dried tomato
Folate 60µg 23µg Okra
Choline 12.3mg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg 0.037mg Sun-dried tomato
Threonine 0.065mg 0.128mg Sun-dried tomato
Isoleucine 0.069mg 0.121mg Sun-dried tomato
Leucine 0.105mg 0.185mg Sun-dried tomato
Lysine 0.081mg 0.186mg Sun-dried tomato
Methionine 0.021mg 0.044mg Sun-dried tomato
Phenylalanine 0.065mg 0.131mg Sun-dried tomato
Valine 0.091mg 0.13mg Sun-dried tomato
Histidine 0.031mg 0.077mg Sun-dried tomato
Saturated Fat 0.026g 1.893g Okra
Monounsaturated Fat 0.017g 8.663g Sun-dried tomato
Polyunsaturated fat 0.027g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sun-dried tomato
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
31%
Okra
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
30%
Okra
66%
Sun-dried tomato

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.

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. 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.