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  6. Shallot vs. Okra

Shallot vs. Okra — In-Depth Nutrition Comparison

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A recap on the differences between shallots and okra

  • Shallots are higher in vitamin B6 and iron, yet okra is higher in vitamin K, manganese, vitamin C, vitamin A, vitamin B1, magnesium, and folate.
  • Okra covers your daily vitamin K needs 25% more than shallots.
  • Shallots contain 2 times more iron than okra. While shallots contain 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Okra
Okra
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +93.5%
Contains more SeleniumSelenium +71.4%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +121.6%
Contains more CopperCopper +23.9%
Contains more ZincZinc +45%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +169.9%
~equal in Phosphorus ~61mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Okra
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin CVitamin C +187.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin KVitamin K +3812.5%
Contains more FolateFolate +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Okra DV% diff.
Vitamin K 0.8µg 31.3µg 25%
Manganese 0.292mg 0.788mg 22%
Vitamin C 8mg 23mg 17%
Vitamin B1 0.06mg 0.2mg 12%
Vitamin B6 0.345mg 0.215mg 10%
Magnesium 21mg 57mg 9%
Iron 1.2mg 0.62mg 7%
Folate 34µg 60µg 7%
Calcium 37mg 82mg 5%
Vitamin B3 0.2mg 1mg 5%
Vitamin A 0µg 36µg 4%
Carbs 16.8g 7.45g 3%
Vitamin B2 0.02mg 0.06mg 3%
Calories 72kcal 33kcal 2%
Copper 0.088mg 0.109mg 2%
Zinc 0.4mg 0.58mg 2%
Vitamin E 0.04mg 0.27mg 2%
Protein 2.5g 1.93g 1%
Potassium 334mg 299mg 1%
Selenium 1.2µg 0.7µg 1%
Vitamin B5 0.29mg 0.245mg 1%
Fructose 0.57g 1%
Protein per 100 calories 3.5g 5.8g N/A
Calories per 10 g protein 288kcal 171kcal N/A
Weight per 100 calories 139g 303g N/A
Fats 0.1g 0.19g 0%
Net carbs 13.6g 4.25g N/A
Sugar 7.87g 1.48g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Phosphorus 60mg 61mg 0%
Sodium 12mg 7mg 0%
Choline 11.3mg 12.3mg 0%
Saturated fat 0.017g 0.026g 0%
Monounsaturated fat 0.014g 0.017g 0%
Polyunsaturated fat 0.039g 0.027g 0%
Tryptophan 0.028mg 0.017mg 0%
Threonine 0.098mg 0.065mg 0%
Isoleucine 0.106mg 0.069mg 0%
Leucine 0.149mg 0.105mg 0%
Lysine 0.125mg 0.081mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.081mg 0.065mg 0%
Valine 0.11mg 0.091mg 0%
Histidine 0.043mg 0.031mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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.