Okra vs. Tomato sauce — In-Depth Nutrition Comparison
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A recap on differences between okra and tomato sauce
- Okra is higher in manganese, vitamin K, vitamin C, vitamin B1, folate, magnesium, vitamin B6, fiber, and calcium, yet tomato sauce is higher in vitamin E.
- Okra covers your daily manganese needs 29% more than tomato sauce.
- Okra contains 11 times more vitamin K than tomato sauce. While okra contains 31.3µg of vitamin K, tomato sauce contains only 2.8µg.
Food varieties used in this article are Okra, raw and Tomato sauce, canned, no salt added.
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.
| Contains more MagnesiumMagnesium | +280% |
| Contains more CalciumCalcium | +485.7% |
| Contains more ZincZinc | +163.6% |
| Contains more PhosphorusPhosphorus | +125.9% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +597.3% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more IronIron | +54.8% |
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 CVitamin C | +228.6% |
| Contains more Vitamin AVitamin A | +63.6% |
| Contains more Vitamin B1Vitamin B1 | +733.3% |
| Contains more Vitamin B6Vitamin B6 | +119.4% |
| Contains more Vitamin KVitamin K | +1017.9% |
| Contains more FolateFolate | +566.7% |
| Contains more CholineCholine | +24.2% |
| Contains more Vitamin EVitamin E | +433.3% |
| Contains more Vitamin B5Vitamin B5 | +26.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.113mg | 29% |
| Vitamin K | 31.3µg | 2.8µg | 24% |
| Vitamin C | 23mg | 7mg | 18% |
| Vitamin B1 | 0.2mg | 0.024mg | 15% |
| Folate | 60µg | 9µg | 13% |
| Magnesium | 57mg | 15mg | 10% |
| Vitamin B6 | 0.215mg | 0.098mg | 9% |
| Vitamin E | 0.27mg | 1.44mg | 8% |
| Calcium | 82mg | 14mg | 7% |
| Fiber | 3.2g | 1.5g | 7% |
| Phosphorus | 61mg | 27mg | 5% |
| Iron | 0.62mg | 0.96mg | 4% |
| Zinc | 0.58mg | 0.22mg | 3% |
| Vitamin A | 36µg | 22µg | 2% |
| Vitamin B5 | 0.245mg | 0.309mg | 1% |
| Protein | 1.93g | 1.2g | 1% |
| Polyunsaturated fat | 0.027g | 0.121g | 1% |
| Fructose | 0.57g | 1.67g | 1% |
| Carbs | 7.45g | 5.31g | 1% |
| Copper | 0.109mg | 0.115mg | 1% |
| Calories | 33kcal | 24kcal | 0% |
| Fats | 0.19g | 0.3g | 0% |
| Net carbs | 4.25g | 3.81g | N/A |
| Potassium | 299mg | 297mg | 0% |
| Sugar | 1.48g | 3.56g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 11mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B2 | 0.06mg | 0.065mg | 0% |
| Vitamin B3 | 1mg | 0.991mg | 0% |
| Choline | 12.3mg | 9.9mg | 0% |
| Saturated fat | 0.026g | 0.041g | 0% |
| Monounsaturated fat | 0.017g | 0.044g | 0% |
| Tryptophan | 0.017mg | 0.009mg | 0% |
| Threonine | 0.065mg | 0.037mg | 0% |
| Isoleucine | 0.069mg | 0.025mg | 0% |
| Leucine | 0.105mg | 0.034mg | 0% |
| Lysine | 0.081mg | 0.037mg | 0% |
| Methionine | 0.021mg | 0.008mg | 0% |
| Phenylalanine | 0.065mg | 0.036mg | 0% |
| Valine | 0.091mg | 0.025mg | 0% |
| Histidine | 0.031mg | 0.02mg | 0% |
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:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +60.8% |
| Contains more CarbsCarbs | +40.3% |
| Contains more FatsFats | +57.9% |
| Contains more OtherOther | +124.7% |
~equal in
Water
~91.28g
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
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains less Sat. FatSaturated fat | -36.6% |
| Contains more Mono. FatMonounsaturated fat | +158.8% |
| Contains more Poly. FatPolyunsaturated fat | +348.1% |
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 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +757.1% |
| Contains more GlucoseGlucose | +468.8% |
| Contains more FructoseFructose | +193% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
