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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 for 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" 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +418.2%
Contains more CalciumCalcium +720%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +59%
Contains more CopperCopper +159.5%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +1058.8%
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
8
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% 12% 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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +56.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +1260.9%
Contains more FolateFolate +200%
Contains more CholineCholine +80.9%
Contains more Vitamin CVitamin C +204.8%
Contains more Vitamin EVitamin E +18.5%
Contains more Vitamin B2Vitamin B2 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +127.1%
Contains more CarbsCarbs +111%
Contains more FatsFats +52.6%
Contains more OtherOther +28.2%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +240%
Contains less Sat. FatSaturated fat -26.9%
~equal in Polyunsaturated fat ~0.027g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
2
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
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +290.6%
Contains more FructoseFructose +133.3%
~equal in Lactose ~0g
~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 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 DV% diff.
Vitamin C 23mg 70.1mg 52%
Manganese 0.788mg 0.068mg 31%
Vitamin K 31.3µg 2.3µg 24%
Fiber 3.2g 0.4g 11%
Magnesium 57mg 11mg 11%
Vitamin B6 0.215mg 0.07mg 11%
Folate 60µg 20µg 10%
Vitamin B1 0.2mg 0.1mg 8%
Calcium 82mg 10mg 7%
Copper 0.109mg 0.042mg 7%
Phosphorus 61mg 19mg 6%
Vitamin B5 0.245mg 5%
Zinc 0.58mg 0.11mg 4%
Iron 0.62mg 0.39mg 3%
Vitamin B3 1mg 0.673mg 2%
Potassium 299mg 217mg 2%
Protein 1.93g 0.85g 2%
Fructose 0.57g 1.33g 1%
Choline 12.3mg 6.8mg 1%
Calories 33kcal 17kcal 1%
Vitamin B2 0.06mg 0.078mg 1%
Carbs 7.45g 3.53g 1%
Vitamin A 36µg 23µg 1%
Fats 0.19g 0.29g 0%
Net carbs 4.25g 3.13g N/A
Sugar 1.48g 2.58g N/A
Starch 0.34g 0%
Sodium 7mg 10mg 0%
Vitamin E 0.27mg 0.32mg 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.026g 0.019g 0%
Monounsaturated fat 0.017g 0.005g 0%
Polyunsaturated fat 0.027g 0.027g 0%
Tryptophan 0.017mg 0.006mg 0%
Threonine 0.065mg 0.026mg 0%
Isoleucine 0.069mg 0.017mg 0%
Leucine 0.105mg 0.024mg 0%
Lysine 0.081mg 0.026mg 0%
Methionine 0.021mg 0.005mg 0%
Phenylalanine 0.065mg 0.026mg 0%
Valine 0.091mg 0.017mg 0%
Histidine 0.031mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

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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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
29%
Okra
26%
Tomato juice
Minerals Daily Need Coverage Score
30%
Okra
8%
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

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. 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.