Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Okra vs Welsh onion - In-Depth Nutrition Comparison

Compare

Differences between Okra and Welsh onion

  • Okra has more Manganese, Vitamin B1, Vitamin B6, Folate, Magnesium, and Calcium, while Welsh onion has more Vitamin K, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 135% higher.
  • Welsh onion contains 6 times less Manganese than Okra. Okra contains 0.788mg of Manganese, while Welsh onion contains 0.137mg.

The food types used in this comparison are Okra, raw and Onions, welsh, raw.

Infographic

Okra vs Welsh onion infographic
Copy 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
Contains more Calcium +355.6%
Contains more Potassium +41%
Contains more Magnesium +147.8%
Contains more Copper +55.7%
Contains more Zinc +11.5%
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Iron +96.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 6% 19% 17% 24% 15% 22% 3%
Contains more Calcium +355.6%
Contains more Potassium +41%
Contains more Magnesium +147.8%
Contains more Copper +55.7%
Contains more Zinc +11.5%
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Iron +96.8%

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
5
:
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +198.6%
Contains more Folate +275%
Contains more Vitamin C +17.4%
Contains more Vitamin A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 90% 70% 11% 0% 13% 21% 8% 11% 17% 0% 484% 12%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +45%
Contains more Vitamin B6 +198.6%
Contains more Folate +275%
Contains more Vitamin C +17.4%
Contains more Vitamin A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%

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
61
Welsh onion
Mineral Summary Score
24
Okra
18
Welsh onion

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
11%
Welsh onion
Carbohydrates
7%
Okra
7%
Welsh onion
Fats
1%
Okra
2%
Welsh onion

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

All nutrients comparison - raw data values

Nutrient Okra Welsh onion Opinion
Calories 33 34 Welsh onion
Protein 1.93 1.9 Okra
Fats 0.19 0.4 Welsh onion
Vitamin C 23 27 Welsh onion
Net carbs 4.25 4.099999904632568 Okra
Carbs 7.45 6.5 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.22 Welsh onion
Calcium 82 18 Okra
Potassium 299 212 Okra
Magnesium 57 23 Okra
Sugar 1.48 2.18 Okra
Fiber 3.2 2.4 Okra
Copper 0.109 0.07 Okra
Zinc 0.58 0.52 Okra
Starch 0.34 Okra
Phosphorus 61 49 Okra
Sodium 7 17 Okra
Vitamin A 716 1160 Welsh onion
Vitamin E 0.27 0.51 Welsh onion
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.09 Welsh onion
Vitamin B3 1 0.4 Okra
Vitamin B5 0.245 0.169 Okra
Vitamin B6 0.215 0.072 Okra
Vitamin B12 0 0
Vitamin K 31.3 193.4 Welsh onion
Folate 60 16 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.067 Okra
Monounsaturated Fat 0.017 0.056 Welsh onion
Polyunsaturated fat 0.027 0.156 Welsh onion
Tryptophan 0.017 0.021 Welsh onion
Threonine 0.065 0.074 Welsh onion
Isoleucine 0.069 0.081 Welsh onion
Leucine 0.105 0.113 Welsh onion
Lysine 0.081 0.095 Welsh onion
Methionine 0.021 0.021
Phenylalanine 0.065 0.061 Okra
Valine 0.091 0.084 Okra
Histidine 0.031 0.033 Welsh onion
Fructose 0.57 Okra

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.