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  6. Okra vs. Sun-dried tomato

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, vitamin A, and phosphorus.
  • Daily need coverage for vitamin C for 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.
Okra
Okra
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +74.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +69.1%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +423.4%
Contains more IronIron +332.3%
Contains more CopperCopper +333.9%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +127.9%
Contains more SeleniumSelenium +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
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +160.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +342.6%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B2Vitamin B2 +538.3%
Contains more Vitamin B3Vitamin B3 +263%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Sun-dried tomato DV% diff.
Vitamin C 23mg 101.8mg 88%
Copper 0.109mg 0.473mg 40%
Potassium 299mg 1565mg 37%
Vitamin K 31.3µg 26%
Iron 0.62mg 2.68mg 26%
Vitamin B2 0.06mg 0.383mg 25%
Monounsaturated fat 0.017g 8.663g 22%
Fats 0.19g 14.08g 21%
Vitamin B3 1mg 3.63mg 16%
Polyunsaturated fat 0.027g 2.06g 14%
Manganese 0.788mg 0.466mg 14%
Phosphorus 61mg 139mg 11%
Sodium 7mg 266mg 11%
Fiber 3.2g 5.8g 10%
Calories 33kcal 213kcal 9%
Folate 60µg 23µg 9%
Vitamin B6 0.215mg 0.319mg 8%
Saturated fat 0.026g 1.893g 8%
Protein 1.93g 5.06g 6%
Magnesium 57mg 81mg 6%
Vitamin B5 0.245mg 0.479mg 5%
Carbs 7.45g 23.33g 5%
Selenium 0.7µg 3µg 4%
Calcium 82mg 47mg 4%
Vitamin A 36µg 64µg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Zinc 0.58mg 0.78mg 2%
Vitamin B1 0.2mg 0.193mg 1%
Fructose 0.57g 1%
Net carbs 4.25g 17.53g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.037mg 0%
Threonine 0.065mg 0.128mg 0%
Isoleucine 0.069mg 0.121mg 0%
Leucine 0.105mg 0.185mg 0%
Lysine 0.081mg 0.186mg 0%
Methionine 0.021mg 0.044mg 0%
Phenylalanine 0.065mg 0.131mg 0%
Valine 0.091mg 0.13mg 0%
Histidine 0.031mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
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 WaterWater +66.4%
Contains more ProteinProtein +162.2%
Contains more FatsFats +7310.5%
Contains more CarbsCarbs +213.2%
Contains more OtherOther +335.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +50858.8%
Contains more Poly. FatPolyunsaturated fat +7529.6%

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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.