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Okra vs. Sweet onion — In-Depth Nutrition Comparison

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Important differences between Okra and Sweet onion

  • Sweet onion has less Manganese, Vitamin K, Vitamin C, Vitamin B1, Magnesium, Folate, Fiber, Vitamin B6, Calcium, and Copper.
  • Okra's daily need coverage for Manganese is 31% more.
  • Okra has 104 times more Vitamin K than Sweet onion. Okra has 31.3µg of Vitamin K, while Sweet onion has 0.3µg.

The food varieties used in the comparison are Okra, raw and Onions, sweet, raw.

Infographic

Okra vs Sweet onion 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
10
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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +310%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +138.5%
Contains more CopperCopper +94.6%
Contains more ZincZinc +346.2%
Contains more PhosphorusPhosphorus +125.9%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +936.8%
Contains more SeleniumSelenium +40%

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
11
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% 43% 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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +379.2%
Contains more Vitamin AVitamin A +71500%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +651.9%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin KVitamin K +10333.3%
Contains more FolateFolate +160.9%
Contains more CholineCholine +123.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more ProteinProtein +141.3%
Contains more FatsFats +137.5%
Contains more OtherOther +157.6%
~equal in Carbs ~7.55g
~equal in Water ~91.24g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
1
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 45% 40%
Starch: 0 g
Sucrose: 0.72 g
Glucose: 2.26 g
Fructose: 2.02 g
Lactose: 0.02 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +20%
Contains more GlucoseGlucose +606.3%
Contains more FructoseFructose +254.4%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Sweet onion
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Sweet onion Opinion
Calories 33kcal 32kcal Okra
Protein 1.93g 0.8g Okra
Fats 0.19g 0.08g Okra
Vitamin C 23mg 4.8mg Okra
Net carbs 4.25g 6.65g Sweet onion
Carbs 7.45g 7.55g Sweet onion
Magnesium 57mg 9mg Okra
Calcium 82mg 20mg Okra
Potassium 299mg 119mg Okra
Iron 0.62mg 0.26mg Okra
Sugar 1.48g 5.02g Okra
Fiber 3.2g 0.9g Okra
Copper 0.109mg 0.056mg Okra
Zinc 0.58mg 0.13mg Okra
Starch 0.34g 0g Okra
Phosphorus 61mg 27mg Okra
Sodium 7mg 8mg Okra
Vitamin A 716IU 1IU Okra
Vitamin A 36µg 0µg Okra
Vitamin E 0.27mg 0.02mg Okra
Manganese 0.788mg 0.076mg Okra
Selenium 0.7µg 0.5µg Okra
Vitamin B1 0.2mg 0.041mg Okra
Vitamin B2 0.06mg 0.02mg Okra
Vitamin B3 1mg 0.133mg Okra
Vitamin B5 0.245mg 0.098mg Okra
Vitamin B6 0.215mg 0.13mg Okra
Vitamin K 31.3µg 0.3µg Okra
Folate 60µg 23µg Okra
Choline 12.3mg 5.5mg Okra
Saturated Fat 0.026g Sweet onion
Monounsaturated Fat 0.017g Okra
Polyunsaturated fat 0.027g Okra
Tryptophan 0.017mg 0.009mg Okra
Threonine 0.065mg 0.018mg Okra
Isoleucine 0.069mg 0.014mg Okra
Leucine 0.105mg 0.025mg Okra
Lysine 0.081mg 0.033mg Okra
Methionine 0.021mg 0.009mg Okra
Phenylalanine 0.065mg 0.024mg Okra
Valine 0.091mg 0.02mg Okra
Histidine 0.031mg 0.011mg Okra
Fructose 0.57g 2.02g Sweet onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Sweet onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Sweet onion
Minerals Daily Need Coverage Score
30%
Okra
8%
Sweet onion

Comparison summary

Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Sweet onion
Sweet onion is lower in glycemic index (difference - 0)
Which food is cheaper?
Sweet onion
Sweet onion is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.54g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
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)

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.