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  6. Onion rings vs. Okra

Onion rings vs. Okra — In-Depth Nutrition Comparison

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The main differences between Onion rings and Okra

  • Onion rings is richer in Selenium, and Iron, yet Okra is richer in Vitamin C, Manganese, Magnesium, Vitamin B6, Folate, and Potassium.
  • Daily need coverage for Vitamin C from Okra is 24% higher.
  • Onion rings contains 82 times more Saturated Fat than Okra. Onion rings contains 2.137g of Saturated Fat, while Okra contains 0.026g.

Food types used in this article are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Okra, raw.

Infographic

Onion rings vs Okra 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.
Onion rings
Onion rings
3
:
7
Okra
Okra
Contains more Iron +101.6%
Contains more Phosphorus +16.4%
Contains more Selenium +700%
Contains more Calcium +164.5%
Contains more Magnesium +235.3%
Contains more Potassium +143.1%
Contains less Sodium -98.1%
Contains more Zinc +38.1%
Contains more Copper +49.3%
Contains more Manganese +126.4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +101.6%
Contains more Phosphorus +16.4%
Contains more Selenium +700%
Contains more Calcium +164.5%
Contains more Magnesium +235.3%
Contains more Potassium +143.1%
Contains less Sodium -98.1%
Contains more Zinc +38.1%
Contains more Copper +49.3%
Contains more Manganese +126.4%

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.
Onion rings
Onion rings
5
:
5
Okra
Okra
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +20%
Contains more Vitamin A +∞%
Contains more Vitamin C +1337.5%
Contains more Vitamin B6 +83.8%
Contains more Folate +81.8%
Equal in Vitamin B1 - 0.2
Equal in Vitamin K - 31.3
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
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%
Contains more Vitamin E +70.4%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +20%
Contains more Vitamin A +∞%
Contains more Vitamin C +1337.5%
Contains more Vitamin B6 +83.8%
Contains more Folate +81.8%
Equal in Vitamin B1 - 0.2
Equal in Vitamin K - 31.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Okra
Okra
Contains more Protein +114.5%
Contains more Fats +7426.3%
Contains more Carbs +353.6%
Contains more Other +64.7%
Contains more Water +93.2%
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +114.5%
Contains more Fats +7426.3%
Contains more Carbs +353.6%
Contains more Other +64.7%
Contains more Water +93.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +17547.1%
Contains more Polyunsaturated fat +28170.4%
Contains less Saturated Fat -98.8%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +17547.1%
Contains more Polyunsaturated fat +28170.4%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion rings
Onion rings
6
:
0
Okra
Okra
Contains more Starch +7423.5%
Contains more Sucrose +193.3%
Contains more Glucose +309.4%
Contains more Fructose +121.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Onion rings
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Okra
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
Contains more Starch +7423.5%
Contains more Sucrose +193.3%
Contains more Glucose +309.4%
Contains more Fructose +121.1%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion rings Okra
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion rings Okra Opinion
Net carbs 31.59g 4.25g Onion rings
Protein 4.14g 1.93g Onion rings
Fats 14.3g 0.19g Onion rings
Carbs 33.79g 7.45g Onion rings
Calories 276kcal 33kcal Onion rings
Starch 25.58g 0.34g Onion rings
Fructose 1.26g 0.57g Onion rings
Sugar 5.1g 1.48g Okra
Fiber 2.2g 3.2g Okra
Calcium 31mg 82mg Okra
Iron 1.25mg 0.62mg Onion rings
Magnesium 17mg 57mg Okra
Phosphorus 71mg 61mg Onion rings
Potassium 123mg 299mg Okra
Sodium 370mg 7mg Okra
Zinc 0.42mg 0.58mg Okra
Copper 0.073mg 0.109mg Okra
Manganese 0.348mg 0.788mg Okra
Selenium 5.6µg 0.7µg Onion rings
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.46mg 0.27mg Onion rings
Vitamin C 1.6mg 23mg Okra
Vitamin B1 0.185mg 0.2mg Okra
Vitamin B2 0.116mg 0.06mg Onion rings
Vitamin B3 1.349mg 1mg Onion rings
Vitamin B5 0.294mg 0.245mg Onion rings
Vitamin B6 0.117mg 0.215mg Okra
Folate 33µg 60µg Okra
Vitamin K 34.1µg 31.3µg Onion rings
Tryptophan 0.07mg 0.017mg Onion rings
Threonine 0.15mg 0.065mg Onion rings
Isoleucine 0.214mg 0.069mg Onion rings
Leucine 0.35mg 0.105mg Onion rings
Lysine 0.151mg 0.081mg Onion rings
Methionine 0.081mg 0.021mg Onion rings
Phenylalanine 0.243mg 0.065mg Onion rings
Valine 0.216mg 0.091mg Onion rings
Histidine 0.109mg 0.031mg Onion rings
Trans Fat 0.053g 0g Okra
Saturated Fat 2.137g 0.026g Okra
Monounsaturated Fat 3g 0.017g Onion rings
Polyunsaturated fat 7.633g 0.027g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Okra
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
22%
Onion rings
33%
Okra
Minerals Daily Need Coverage Score
27%
Onion rings
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 0)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.111g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.