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Okra vs Tomato juice - In-Depth Nutrition Comparison

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The main differences between Okra and Tomato juice

  • Okra is richer in Manganese, Vitamin K, Fiber, Vitamin B6, Magnesium, Folate, Vitamin B1, Copper, and Calcium, yet Tomato juice is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Tomato juice is 52% higher.
  • Okra contains 14 times more Vitamin K than Tomato juice. Okra contains 31.3µg of Vitamin K, while Tomato juice contains 2.3µg.

Food types used in this article are Okra, raw and Tomato juice, canned, without salt added.

Infographic

Okra vs Tomato juice infographic
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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
Contains more Calcium +720%
Contains more Iron +59%
Contains more Magnesium +418.2%
Contains more Phosphorus +221.1%
Contains more Potassium +37.8%
Contains less Sodium -30%
Contains more Zinc +427.3%
Contains more Copper +159.5%
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% 15% 8% 9% 20% 2% 3% 14%
Contains more Calcium +720%
Contains more Iron +59%
Contains more Magnesium +418.2%
Contains more Phosphorus +221.1%
Contains more Potassium +37.8%
Contains less Sodium -30%
Contains more Zinc +427.3%
Contains more Copper +159.5%

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
7
:
Contains more Vitamin A +59.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +207.1%
Contains more Folate +200%
Contains more Vitamin K +1260.9%
Contains more Vitamin E +18.5%
Contains more Vitamin C +204.8%
Contains more Vitamin B2 +30%
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 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin A +59.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +207.1%
Contains more Folate +200%
Contains more Vitamin K +1260.9%
Contains more Vitamin E +18.5%
Contains more Vitamin C +204.8%
Contains more Vitamin B2 +30%

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 Tomato juice
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 Tomato juice Opinion
Net carbs 4.25g 3.13g Okra
Protein 1.93g 0.85g Okra
Fats 0.19g 0.29g Tomato juice
Carbs 7.45g 3.53g Okra
Calories 33kcal 17kcal Okra
Starch 0.34g g Okra
Fructose 0.57g 1.33g Tomato juice
Sugar 1.48g 2.58g Okra
Fiber 3.2g 0.4g Okra
Calcium 82mg 10mg Okra
Iron 0.62mg 0.39mg Okra
Magnesium 57mg 11mg Okra
Phosphorus 61mg 19mg Okra
Potassium 299mg 217mg Okra
Sodium 7mg 10mg Okra
Zinc 0.58mg 0.11mg Okra
Copper 0.109mg 0.042mg Okra
Vitamin A 716IU 450IU Okra
Vitamin E 0.27mg 0.32mg Tomato juice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 70.1mg Tomato juice
Vitamin B1 0.2mg 0.1mg Okra
Vitamin B2 0.06mg 0.078mg Tomato juice
Vitamin B3 1mg 0.673mg Okra
Vitamin B5 0.245mg mg Okra
Vitamin B6 0.215mg 0.07mg Okra
Folate 60µg 20µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 2.3µg Okra
Tryptophan 0.017mg 0.006mg Okra
Threonine 0.065mg 0.026mg Okra
Isoleucine 0.069mg 0.017mg Okra
Leucine 0.105mg 0.024mg Okra
Lysine 0.081mg 0.026mg Okra
Methionine 0.021mg 0.005mg Okra
Phenylalanine 0.065mg 0.026mg Okra
Valine 0.091mg 0.017mg Okra
Histidine 0.031mg 0.014mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.019g Tomato juice
Monounsaturated Fat 0.017g 0.005g Okra
Polyunsaturated fat 0.027g 0.027g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Tomato juice
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
30
Tomato juice
Mineral Summary Score
24
Okra
9
Tomato juice

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
5%
Tomato juice
Carbohydrates
7%
Okra
4%
Tomato juice
Fats
1%
Okra
1%
Tomato juice

Comparison summary

Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 3mg)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.