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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 Iron +59%
Contains more Calcium +720%
Contains more Potassium +37.8%
Contains more Magnesium +418.2%
Contains more Copper +159.5%
Contains more Zinc +427.3%
Contains more Phosphorus +221.1%
Contains less Sodium -30%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 20% 8% 14% 3% 9% 2%
Contains more Iron +59%
Contains more Calcium +720%
Contains more Potassium +37.8%
Contains more Magnesium +418.2%
Contains more Copper +159.5%
Contains more Zinc +427.3%
Contains more Phosphorus +221.1%
Contains less Sodium -30%

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 Vitamin K +1260.9%
Contains more Folate +200%
Contains more Vitamin C +204.8%
Contains more Vitamin E +18.5%
Contains more Vitamin B2 +30%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 27% 7% 0% 25% 18% 13% 0% 17% 0% 6% 15%
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 Vitamin K +1260.9%
Contains more Folate +200%
Contains more Vitamin C +204.8%
Contains more Vitamin E +18.5%
Contains more Vitamin B2 +30%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Tomato juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Okra Tomato juice Opinion
Calories 33 17 Okra
Protein 1.93 0.85 Okra
Fats 0.19 0.29 Tomato juice
Vitamin C 23 70.1 Tomato juice
Net carbs 4.25 3.130000114440918 Okra
Carbs 7.45 3.53 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.39 Okra
Calcium 82 10 Okra
Potassium 299 217 Okra
Magnesium 57 11 Okra
Sugar 1.48 2.58 Okra
Fiber 3.2 0.4 Okra
Copper 0.109 0.042 Okra
Zinc 0.58 0.11 Okra
Starch 0.34 Okra
Phosphorus 61 19 Okra
Sodium 7 10 Okra
Vitamin A 716 450 Okra
Vitamin E 0.27 0.32 Tomato juice
Vitamin D 0 0
Vitamin B1 0.2 0.1 Okra
Vitamin B2 0.06 0.078 Tomato juice
Vitamin B3 1 0.673 Okra
Vitamin B5 0.245 Okra
Vitamin B6 0.215 0.07 Okra
Vitamin B12 0 0
Vitamin K 31.3 2.3 Okra
Folate 60 20 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.019 Tomato juice
Monounsaturated Fat 0.017 0.005 Okra
Polyunsaturated fat 0.027 0.027
Tryptophan 0.017 0.006 Okra
Threonine 0.065 0.026 Okra
Isoleucine 0.069 0.017 Okra
Leucine 0.105 0.024 Okra
Lysine 0.081 0.026 Okra
Methionine 0.021 0.005 Okra
Phenylalanine 0.065 0.026 Okra
Valine 0.091 0.017 Okra
Histidine 0.031 0.014 Okra
Fructose 0.57 1.33 Tomato juice

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.