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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Okra
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
Equal in Phosphorus - 61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +93.5%
Contains more Potassium +11.7%
Contains more Calcium +121.6%
Contains more Magnesium +171.4%
Contains more Copper +23.9%
Contains more Zinc +45%
Contains less Sodium -41.7%
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" chart 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 C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%
Contains more Folate +76.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin B5 +18.4%
Contains more Vitamin B6 +60.5%
Contains more Vitamin C +187.5%
Contains more Vitamin A +17800%
Contains more Vitamin E +575%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +400%
Contains more Vitamin K +3812.5%
Contains more Folate +76.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Shallot
33
Okra
Mineral Summary Score
21
Shallot
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Shallot
12%
Okra
Carbohydrates
17%
Shallot
7%
Okra
Fats
0%
Shallot
1%
Okra

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Shallot Okra Opinion
Calories 72 33 Shallot
Protein 2.5 1.93 Shallot
Fats 0.1 0.19 Okra
Vitamin C 8 23 Okra
Net carbs 13.600000381469727 4.25 Shallot
Carbs 16.8 7.45 Shallot
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.62 Shallot
Calcium 37 82 Okra
Potassium 334 299 Shallot
Magnesium 21 57 Okra
Sugar 7.87 1.48 Okra
Fiber 3.2 3.2
Copper 0.088 0.109 Okra
Zinc 0.4 0.58 Okra
Starch 0.34 Okra
Phosphorus 60 61 Okra
Sodium 12 7 Okra
Vitamin A 4 716 Okra
Vitamin E 0.04 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.06 0.2 Okra
Vitamin B2 0.02 0.06 Okra
Vitamin B3 0.2 1 Okra
Vitamin B5 0.29 0.245 Shallot
Vitamin B6 0.345 0.215 Shallot
Vitamin B12 0 0
Vitamin K 0.8 31.3 Okra
Folate 34 60 Okra
Trans Fat 0 0
Saturated Fat 0.017 0.026 Shallot
Monounsaturated Fat 0.014 0.017 Okra
Polyunsaturated fat 0.039 0.027 Shallot
Tryptophan 0.028 0.017 Shallot
Threonine 0.098 0.065 Shallot
Isoleucine 0.106 0.069 Shallot
Leucine 0.149 0.105 Shallot
Lysine 0.125 0.081 Shallot
Methionine 0.027 0.021 Shallot
Phenylalanine 0.081 0.065 Shallot
Valine 0.11 0.091 Shallot
Histidine 0.043 0.031 Shallot
Fructose 0.57 Okra

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.