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Okra vs Tomatillo - In-Depth Nutrition Comparison

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Important differences between Okra and Tomatillo

  • Okra has more Vitamin K, Folate, Vitamin B1, Vitamin C, Vitamin B6, Magnesium, Calcium, and Fiber, however Tomatillo has more Manganese, and Vitamin B3.
  • Tomatillo's daily need coverage for Manganese is 6618% more.
  • Okra has 12 times more Calcium than Tomatillo. Okra has 82mg of Calcium, while Tomatillo has 7mg.

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

Infographic

Okra vs Tomatillo 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 +1071.4%
Contains more Magnesium +185%
Contains more Phosphorus +56.4%
Contains more Potassium +11.6%
Contains more Zinc +163.6%
Contains more Copper +38%
Contains less Sodium -85.7%
Equal in Iron - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +1071.4%
Contains more Magnesium +185%
Contains more Phosphorus +56.4%
Contains more Potassium +11.6%
Contains more Zinc +163.6%
Contains more Copper +38%
Contains less Sodium -85.7%
Equal in Iron - 0.62

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 +528.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +757.1%
Contains more Vitamin K +209.9%
Contains more Vitamin E +40.7%
Contains more Vitamin B3 +85%
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 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin A +528.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +757.1%
Contains more Vitamin K +209.9%
Contains more Vitamin E +40.7%
Contains more Vitamin B3 +85%

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 Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Tomatillo Opinion
Net carbs 4.25g 3.94g Okra
Protein 1.93g 0.96g Okra
Fats 0.19g 1.02g Tomatillo
Carbs 7.45g 5.84g Okra
Calories 33kcal 32kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 3.93g Okra
Fiber 3.2g 1.9g Okra
Calcium 82mg 7mg Okra
Iron 0.62mg 0.62mg
Magnesium 57mg 20mg Okra
Phosphorus 61mg 39mg Okra
Potassium 299mg 268mg Okra
Sodium 7mg 1mg Tomatillo
Zinc 0.58mg 0.22mg Okra
Copper 0.109mg 0.079mg Okra
Vitamin A 716IU 114IU Okra
Vitamin E 0.27mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 11.7mg Okra
Vitamin B1 0.2mg 0.044mg Okra
Vitamin B2 0.06mg 0.035mg Okra
Vitamin B3 1mg 1.85mg Tomatillo
Vitamin B5 0.245mg 0.15mg Okra
Vitamin B6 0.215mg 0.056mg Okra
Folate 60µg 7µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 10.1µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.139g Okra
Monounsaturated Fat 0.017g 0.155g Tomatillo
Polyunsaturated fat 0.027g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Tomatillo
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
13
Tomatillo
Mineral Summary Score
24
Okra
14
Tomatillo

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
6%
Tomatillo
Carbohydrates
7%
Okra
6%
Tomatillo
Fats
1%
Okra
5%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.113g)
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

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.