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Shallot vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Shallot and Okra

  • Shallot is higher in Vitamin B6, and Iron, yet Okra is higher in Vitamin K, Manganese, Vitamin C, Vitamin B1, Magnesium, and Folate.
  • Okra covers your daily Vitamin K needs 25% more than Shallot.
  • Shallot contains 2 times more Iron than Okra. While Shallot contains 1.2mg of Iron, Okra contains only 0.62mg.

Food varieties used in this article are Shallots, raw and Okra, raw.

Infographic

Shallot vs Okra 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.
:
7
Okra
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Selenium +71.4%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Copper +23.9%
Contains more Manganese +169.9%
Equal in Phosphorus - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Selenium +71.4%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains less Sodium -41.7%
Contains more Zinc +45%
Contains more Copper +23.9%
Contains more Manganese +169.9%
Equal in Phosphorus - 61

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.
:
8
Okra
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Folate +76.5%
Contains more Vitamin K +3812.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 B5 +18.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Folate +76.5%
Contains more Vitamin K +3812.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Okra
Contains more Protein +29.5%
Contains more Carbs +125.5%
Contains more Fats +90%
Contains more Water +12.3%
Equal in Other - 0.85
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
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 +29.5%
Contains more Carbs +125.5%
Contains more Fats +90%
Contains more Water +12.3%
Equal in Other - 0.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Okra
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +44.4%
Contains more Monounsaturated Fat +21.4%
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +44.4%
Contains more Monounsaturated Fat +21.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shallot Okra Opinion
Net carbs 13.6g 4.25g Shallot
Protein 2.5g 1.93g Shallot
Fats 0.1g 0.19g Okra
Carbs 16.8g 7.45g Shallot
Calories 72kcal 33kcal Shallot
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 7.87g 1.48g Okra
Fiber 3.2g 3.2g
Calcium 37mg 82mg Okra
Iron 1.2mg 0.62mg Shallot
Magnesium 21mg 57mg Okra
Phosphorus 60mg 61mg Okra
Potassium 334mg 299mg Shallot
Sodium 12mg 7mg Okra
Zinc 0.4mg 0.58mg Okra
Copper 0.088mg 0.109mg Okra
Manganese 0.292mg 0.788mg Okra
Selenium 1.2µg 0.7µg Shallot
Vitamin A 4IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.04mg 0.27mg Okra
Vitamin C 8mg 23mg Okra
Vitamin B1 0.06mg 0.2mg Okra
Vitamin B2 0.02mg 0.06mg Okra
Vitamin B3 0.2mg 1mg Okra
Vitamin B5 0.29mg 0.245mg Shallot
Vitamin B6 0.345mg 0.215mg Shallot
Folate 34µg 60µg Okra
Vitamin K 0.8µg 31.3µg Okra
Tryptophan 0.028mg 0.017mg Shallot
Threonine 0.098mg 0.065mg Shallot
Isoleucine 0.106mg 0.069mg Shallot
Leucine 0.149mg 0.105mg Shallot
Lysine 0.125mg 0.081mg Shallot
Methionine 0.027mg 0.021mg Shallot
Phenylalanine 0.081mg 0.065mg Shallot
Valine 0.11mg 0.091mg Shallot
Histidine 0.043mg 0.031mg Shallot
Saturated Fat 0.017g 0.026g Shallot
Monounsaturated Fat 0.014g 0.017g Okra
Polyunsaturated fat 0.039g 0.027g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
15%
Shallot
33%
Okra
Minerals Daily Need Coverage Score
21%
Shallot
30%
Okra

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 5mg)
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)
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.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.