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  6. Okra vs. Tomato paste

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.

Infographic

Okra vs Tomato paste 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
4
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
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%
~equal in Zinc ~0.63mg

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
4
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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%
~equal in Vitamin C ~21.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Tomato paste 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
4% 19% 74% 3%
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
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
31% 20% 49%
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
Okra
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
2% 2% 46% 47% 2%
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

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.