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
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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.
| 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% |
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.
| 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 | +17800% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -34.6% |
| Contains more Poly. FatPolyunsaturated fat | +44.4% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 72kcal | 33kcal |
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| Protein | 2.5g | 1.93g |
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| Fats | 0.1g | 0.19g |
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| Vitamin C | 8mg | 23mg |
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| Net carbs | 13.6g | 4.25g |
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| Carbs | 16.8g | 7.45g |
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| Magnesium | 21mg | 57mg |
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| Calcium | 37mg | 82mg |
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| Potassium | 334mg | 299mg |
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| Iron | 1.2mg | 0.62mg |
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| Sugar | 7.87g | 1.48g |
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| Fiber | 3.2g | 3.2g | |
| Copper | 0.088mg | 0.109mg |
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| Zinc | 0.4mg | 0.58mg |
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| Starch | 0.34g |
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| Phosphorus | 60mg | 61mg |
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| Sodium | 12mg | 7mg |
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| Vitamin A | 4IU | 716IU |
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| Vitamin A | 0µg | 36µg |
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| Vitamin E | 0.04mg | 0.27mg |
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| Manganese | 0.292mg | 0.788mg |
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| Selenium | 1.2µg | 0.7µg |
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| Vitamin B1 | 0.06mg | 0.2mg |
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| Vitamin B2 | 0.02mg | 0.06mg |
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| Vitamin B3 | 0.2mg | 1mg |
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| Vitamin B5 | 0.29mg | 0.245mg |
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| Vitamin B6 | 0.345mg | 0.215mg |
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| Vitamin K | 0.8µg | 31.3µg |
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| Folate | 34µg | 60µg |
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| Choline | 11.3mg | 12.3mg |
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| Saturated Fat | 0.017g | 0.026g |
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| Monounsaturated Fat | 0.014g | 0.017g |
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| Polyunsaturated fat | 0.039g | 0.027g |
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| Tryptophan | 0.028mg | 0.017mg |
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| Threonine | 0.098mg | 0.065mg |
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| Isoleucine | 0.106mg | 0.069mg |
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| Leucine | 0.149mg | 0.105mg |
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| Lysine | 0.125mg | 0.081mg |
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| Methionine | 0.027mg | 0.021mg |
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| Phenylalanine | 0.081mg | 0.065mg |
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| Valine | 0.11mg | 0.091mg |
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| Histidine | 0.043mg | 0.031mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
31%
Minerals Daily Need Coverage Score
21%
30%
Comparison summary
Which food is lower in Saturated Fat?
Shallot is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 30)
Which food is cheaper?
Shallot is cheaper (difference - $0.7)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.