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Okra vs Tomato - In-Depth Nutrition Comparison

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What are the differences between Okra and Tomato?

  • The amount of Manganese, Vitamin K, Vitamin B1, Folate, Magnesium, Vitamin B6, Vitamin C, Fiber, Calcium, and Copper in Okra is higher than in Tomato.
  • Okra's daily need coverage for Manganese is 29% more.
  • Tomato contains 8 times less Calcium than Okra. Okra contains 82mg of Calcium, while Tomato contains 10mg.

We used Okra, raw and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Okra vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
1
Tomato
Contains more Calcium +720%
Contains more Iron +129.6%
Contains more Magnesium +418.2%
Contains more Phosphorus +154.2%
Contains more Potassium +26.2%
Contains more Zinc +241.2%
Contains more Copper +84.7%
Contains less Sodium -28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +720%
Contains more Iron +129.6%
Contains more Magnesium +418.2%
Contains more Phosphorus +154.2%
Contains more Potassium +26.2%
Contains more Zinc +241.2%
Contains more Copper +84.7%
Contains less Sodium -28.6%

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
8
:
2
Tomato
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +300%
Contains more Vitamin K +296.2%
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +300%
Contains more Vitamin K +296.2%
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%

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
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Tomato Opinion
Net carbs 4.25g 2.69g Okra
Protein 1.93g 0.88g Okra
Fats 0.19g 0.2g Tomato
Carbs 7.45g 3.89g Okra
Calories 33kcal 18kcal Okra
Starch 0.34g 0g Okra
Fructose 0.57g 1.37g Tomato
Sugar 1.48g 2.63g Okra
Fiber 3.2g 1.2g Okra
Calcium 82mg 10mg Okra
Iron 0.62mg 0.27mg Okra
Magnesium 57mg 11mg Okra
Phosphorus 61mg 24mg Okra
Potassium 299mg 237mg Okra
Sodium 7mg 5mg Tomato
Zinc 0.58mg 0.17mg Okra
Copper 0.109mg 0.059mg Okra
Vitamin A 716IU 833IU Tomato
Vitamin E 0.27mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 13.7mg Okra
Vitamin B1 0.2mg 0.037mg Okra
Vitamin B2 0.06mg 0.019mg Okra
Vitamin B3 1mg 0.594mg Okra
Vitamin B5 0.245mg 0.089mg Okra
Vitamin B6 0.215mg 0.08mg Okra
Folate 60µg 15µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 7.9µg Okra
Tryptophan 0.017mg 0.006mg Okra
Threonine 0.065mg 0.027mg Okra
Isoleucine 0.069mg 0.018mg Okra
Leucine 0.105mg 0.025mg Okra
Lysine 0.081mg 0.027mg Okra
Methionine 0.021mg 0.006mg Okra
Phenylalanine 0.065mg 0.027mg Okra
Valine 0.091mg 0.018mg Okra
Histidine 0.031mg 0.014mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.028g Okra
Monounsaturated Fat 0.017g 0.031g Tomato
Polyunsaturated fat 0.027g 0.083g Tomato

Which food is preferable for your diet?

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

People also compare

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
16
Tomato
Mineral Summary Score
24
Okra
10
Tomato

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
Carbohydrates
7%
Okra
4%
Tomato
Fats
1%
Okra
1%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.