Okra vs. Tomato paste — In-Depth Nutrition Comparison
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The main differences between okra and tomato paste
- Okra is richer in manganese, vitamin K, folate, and vitamin B1, yet tomato paste is richer in iron, copper, vitamin E, potassium, vitamin A, and vitamin B3.
- Daily need coverage for iron for tomato paste is 30% higher.
- Okra contains 5 times more folate than tomato paste. Okra contains 60µg of folate, while tomato paste contains 12µg.
Food types used in this article are Okra, raw and Tomato products, canned, paste, without salt added.
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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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +127.8% |
| Contains less SodiumSodium | -88.1% |
| Contains more ManganeseManganese | +160.9% |
| Contains more PotassiumPotassium | +239.1% |
| Contains more IronIron | +380.6% |
| Contains more CopperCopper | +234.9% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains more SeleniumSelenium | +657.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +72.5% |
| Contains more Vitamin KVitamin K | +174.6% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin AVitamin A | +111.1% |
| Contains more Vitamin EVitamin E | +1492.6% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more Vitamin B3Vitamin B3 | +207.6% |
| Contains more CholineCholine | +213% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
| Contains more WaterWater | +21.9% |
| Contains more ProteinProtein | +123.8% |
| Contains more FatsFats | +147.4% |
| Contains more CarbsCarbs | +153.8% |
| Contains more OtherOther | +229.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains less Sat. FatSaturated fat | -74% |
| Contains more Mono. FatMonounsaturated fat | +294.1% |
| Contains more Poly. FatPolyunsaturated fat | +492.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.22 g
Sucrose:
0.3 g
Glucose:
5.75 g
Fructose:
5.85 g
Lactose:
0 g
Maltose:
0.28 g
Galactose:
0 g
| Contains more StarchStarch | +54.5% |
| Contains more SucroseSucrose | +100% |
| Contains more GlucoseGlucose | +1696.9% |
| Contains more FructoseFructose | +926.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.62mg | 2.98mg | 30% |
| Copper | 0.109mg | 0.365mg | 28% |
| Vitamin E | 0.27mg | 4.3mg | 27% |
| Manganese | 0.788mg | 0.302mg | 21% |
| Potassium | 299mg | 1014mg | 21% |
| Vitamin K | 31.3µg | 11.4µg | 17% |
| Vitamin B3 | 1mg | 3.076mg | 13% |
| Vitamin B1 | 0.2mg | 0.06mg | 12% |
| Folate | 60µg | 12µg | 12% |
| Selenium | 0.7µg | 5.3µg | 8% |
| Vitamin B2 | 0.06mg | 0.153mg | 7% |
| Fructose | 0.57g | 5.85g | 7% |
| Protein | 1.93g | 4.32g | 5% |
| Choline | 12.3mg | 38.5mg | 5% |
| Calcium | 82mg | 36mg | 5% |
| Fiber | 3.2g | 4.1g | 4% |
| Vitamin A | 36µg | 76µg | 4% |
| Carbs | 7.45g | 18.91g | 4% |
| Magnesium | 57mg | 42mg | 4% |
| Phosphorus | 61mg | 83mg | 3% |
| Vitamin B5 | 0.245mg | 0.142mg | 2% |
| Calories | 33kcal | 82kcal | 2% |
| Sodium | 7mg | 59mg | 2% |
| Polyunsaturated fat | 0.027g | 0.16g | 1% |
| Vitamin C | 23mg | 21.9mg | 1% |
| Fats | 0.19g | 0.47g | 0% |
| Net carbs | 4.25g | 14.81g | N/A |
| Sugar | 1.48g | 12.18g | N/A |
| Zinc | 0.58mg | 0.63mg | 0% |
| Starch | 0.34g | 0.22g | 0% |
| Vitamin B6 | 0.215mg | 0.216mg | 0% |
| Saturated fat | 0.026g | 0.1g | 0% |
| Monounsaturated fat | 0.017g | 0.067g | 0% |
| Tryptophan | 0.017mg | 0.031mg | 0% |
| Threonine | 0.065mg | 0.133mg | 0% |
| Isoleucine | 0.069mg | 0.089mg | 0% |
| Leucine | 0.105mg | 0.124mg | 0% |
| Lysine | 0.081mg | 0.134mg | 0% |
| Methionine | 0.021mg | 0.027mg | 0% |
| Phenylalanine | 0.065mg | 0.13mg | 0% |
| Valine | 0.091mg | 0.088mg | 0% |
| Histidine | 0.031mg | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
30%
49%
Comparison summary
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 45)
Which food is cheaper?
Tomato paste is cheaper (difference - $1)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.074g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.