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  6. Okra vs. Welsh onion

Okra vs. Welsh onion — In-Depth Nutrition Comparison

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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
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
9
:
1
Welsh onion
Welsh onion
Contains more Calcium +355.6%
Contains more Magnesium +147.8%
Contains more Phosphorus +24.5%
Contains more Potassium +41%
Contains less Sodium -58.8%
Contains more Zinc +11.5%
Contains more Copper +55.7%
Contains more Manganese +475.2%
Contains more Selenium +16.7%
Contains more Iron +96.8%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +355.6%
Contains more Magnesium +147.8%
Contains more Phosphorus +24.5%
Contains more Potassium +41%
Contains less Sodium -58.8%
Contains more Zinc +11.5%
Contains more Copper +55.7%
Contains more Manganese +475.2%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
5
:
5
Welsh onion
Welsh onion
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 A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin C +17.4%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%
Okra
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 A +62%
Contains more Vitamin E +88.9%
Contains more Vitamin C +17.4%
Contains more Vitamin B2 +50%
Contains more Vitamin K +517.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Welsh onion
Welsh onion
Contains more Carbs +14.6%
Contains more Other +21.4%
Contains more Fats +110.5%
Equal in Protein - 1.9
Equal in Water - 90.5
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Carbs +14.6%
Contains more Other +21.4%
Contains more Fats +110.5%
Equal in Protein - 1.9
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +477.8%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +229.4%
Contains more Polyunsaturated fat +477.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Okra Welsh onion Opinion
Net carbs 4.25g 4.1g Okra
Protein 1.93g 1.9g Okra
Fats 0.19g 0.4g Welsh onion
Carbs 7.45g 6.5g Okra
Calories 33kcal 34kcal Welsh onion
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 2.18g Okra
Fiber 3.2g 2.4g Okra
Calcium 82mg 18mg Okra
Iron 0.62mg 1.22mg Welsh onion
Magnesium 57mg 23mg Okra
Phosphorus 61mg 49mg Okra
Potassium 299mg 212mg Okra
Sodium 7mg 17mg Okra
Zinc 0.58mg 0.52mg Okra
Copper 0.109mg 0.07mg Okra
Manganese 0.788mg 0.137mg Okra
Selenium 0.7µg 0.6µg Okra
Vitamin A 716IU 1160IU Welsh onion
Vitamin A RAE 36µg Okra
Vitamin E 0.27mg 0.51mg Welsh onion
Vitamin C 23mg 27mg Welsh onion
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.09mg Welsh onion
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.169mg Okra
Vitamin B6 0.215mg 0.072mg Okra
Folate 60µg 16µg Okra
Vitamin K 31.3µg 193.4µg Welsh onion
Tryptophan 0.017mg 0.021mg Welsh onion
Threonine 0.065mg 0.074mg Welsh onion
Isoleucine 0.069mg 0.081mg Welsh onion
Leucine 0.105mg 0.113mg Welsh onion
Lysine 0.081mg 0.095mg Welsh onion
Methionine 0.021mg 0.021mg
Phenylalanine 0.065mg 0.061mg Okra
Valine 0.091mg 0.084mg Okra
Histidine 0.031mg 0.033mg Welsh onion
Saturated Fat 0.026g 0.067g Okra
Monounsaturated Fat 0.017g 0.056g Welsh onion
Polyunsaturated fat 0.027g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Okra
61%
Welsh onion
Minerals Daily Need Coverage Score
30%
Okra
17%
Welsh onion

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.

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. 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.