Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Okra
  5. Compare
  6. Okra vs. Tomatillo

Okra vs. Tomatillo — In-Depth Nutrition Comparison

Compare

Important differences between okra and tomatillos

  • Okra has more vitamin K, folate, vitamin B1, vitamin C, vitamin B6, vitamin A, magnesium, and calcium; however, tomatillos have more manganese and vitamin B3.
  • Tomatillos' daily need coverage for manganese is 6618% more.
  • Okra has 12 times more calcium than tomatillos. Okra has 82mg of calcium, while tomatillos have 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
7
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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +1071.4%
Contains more PotassiumPotassium +11.6%
Contains more CopperCopper +38%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +56.4%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +19316.2%
~equal in Iron ~0.62mg

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more Vitamin KVitamin K +209.9%
Contains more FolateFolate +757.1%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B3Vitamin B3 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Tomatillo DV% diff.
Manganese 0.788mg 153mg 6618%
Vitamin K 31.3µg 10.1µg 18%
Vitamin C 23mg 11.7mg 13%
Vitamin B1 0.2mg 0.044mg 13%
Folate 60µg 7µg 13%
Vitamin B6 0.215mg 0.056mg 12%
Magnesium 57mg 20mg 9%
Calcium 82mg 7mg 8%
Fiber 3.2g 1.9g 5%
Vitamin B3 1mg 1.85mg 5%
Copper 0.109mg 0.079mg 3%
Zinc 0.58mg 0.22mg 3%
Phosphorus 61mg 39mg 3%
Vitamin A 36µg 6µg 3%
Polyunsaturated fat 0.027g 0.417g 3%
Protein 1.93g 0.96g 2%
Vitamin B2 0.06mg 0.035mg 2%
Vitamin B5 0.245mg 0.15mg 2%
Fats 0.19g 1.02g 1%
Carbs 7.45g 5.84g 1%
Potassium 299mg 268mg 1%
Vitamin E 0.27mg 0.38mg 1%
Choline 12.3mg 7.6mg 1%
Saturated fat 0.026g 0.139g 1%
Fructose 0.57g 1%
Calories 33kcal 32kcal 0%
Protein per 100 calories 5.8g 3g N/A
Calories per 10 g protein 171kcal 333kcal N/A
Weight per 100 calories 303g 313g N/A
Net carbs 4.25g 3.94g N/A
Iron 0.62mg 0.62mg 0%
Sugar 1.48g 3.93g N/A
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Selenium 0.7µg 0.5µg 0%
Monounsaturated fat 0.017g 0.155g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +101%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +54.5%
Contains more FatsFats +436.8%
~equal in Water ~91.63g

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
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +811.8%
Contains more Poly. FatPolyunsaturated fat +1444.4%

People also compare

Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato
Tomatillo
Tomatillo vs Salsa
Salsa
Tomatillo
Tomatillo vs Poblano
Poblano
Tomatillo
Tomatillo vs Sun-dried tomato
Sun-dried tomato

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. 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.