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Sun-dried tomato vs Okra - In-Depth Nutrition Comparison

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The main differences between Sun-dried tomato and Okra

  • Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Fiber, yet Okra is richer in Manganese.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 88% higher.
  • Sun-dried tomato contains 38 times more Sodium than Okra. Sun-dried tomato contains 266mg of Sodium, while Okra contains 7mg.

Food types used in this article are Tomatoes, sun-dried, packed in oil, drained and Okra, raw.

Infographic

Sun-dried tomato 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
:
2
Okra
Contains more Iron +332.3%
Contains more Potassium +423.4%
Contains more Magnesium +42.1%
Contains more Copper +333.9%
Contains more Zinc +34.5%
Contains more Phosphorus +127.9%
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +332.3%
Contains more Potassium +423.4%
Contains more Magnesium +42.1%
Contains more Copper +333.9%
Contains more Zinc +34.5%
Contains more Phosphorus +127.9%
Contains more Calcium +74.5%
Contains less Sodium -97.4%

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
:
4
Okra
Contains more Vitamin C +342.6%
Contains more Vitamin A +79.6%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +48.4%
Contains more Folate +160.9%
Equal in Vitamin B1 - 0.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
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 C +342.6%
Contains more Vitamin A +79.6%
Contains more Vitamin B2 +538.3%
Contains more Vitamin B3 +263%
Contains more Vitamin B5 +95.5%
Contains more Vitamin B6 +48.4%
Contains more Folate +160.9%
Equal in Vitamin B1 - 0.2

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
62
Sun-dried tomato
33
Okra
Mineral Summary Score
73
Sun-dried tomato
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
30%
Sun-dried tomato
12%
Okra
Carbohydrates
23%
Sun-dried tomato
7%
Okra
Fats
65%
Sun-dried tomato
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.
Sun-dried tomato Okra
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato 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 Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 259mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.867g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Okra Opinion
Calories 213 33 Sun-dried tomato
Protein 5.06 1.93 Sun-dried tomato
Fats 14.08 0.19 Sun-dried tomato
Vitamin C 101.8 23 Sun-dried tomato
Carbs 23.33 7.45 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 0.62 Sun-dried tomato
Calcium 47 82 Okra
Potassium 1565 299 Sun-dried tomato
Magnesium 81 57 Sun-dried tomato
Sugar 1.48 Sun-dried tomato
Fiber 5.8 3.2 Sun-dried tomato
Copper 0.473 0.109 Sun-dried tomato
Zinc 0.78 0.58 Sun-dried tomato
Starch 0.34 Okra
Phosphorus 139 61 Sun-dried tomato
Sodium 266 7 Okra
Vitamin A 1286 716 Sun-dried tomato
Vitamin E 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.193 0.2 Okra
Vitamin B2 0.383 0.06 Sun-dried tomato
Vitamin B3 3.63 1 Sun-dried tomato
Vitamin B5 0.479 0.245 Sun-dried tomato
Vitamin B6 0.319 0.215 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 31.3 Okra
Folate 23 60 Okra
Trans Fat 0 0
Saturated Fat 1.893 0.026 Okra
Monounsaturated Fat 8.663 0.017 Sun-dried tomato
Polyunsaturated fat 2.06 0.027 Sun-dried tomato
Tryptophan 0.037 0.017 Sun-dried tomato
Threonine 0.128 0.065 Sun-dried tomato
Isoleucine 0.121 0.069 Sun-dried tomato
Leucine 0.185 0.105 Sun-dried tomato
Lysine 0.186 0.081 Sun-dried tomato
Methionine 0.044 0.021 Sun-dried tomato
Phenylalanine 0.131 0.065 Sun-dried tomato
Valine 0.13 0.091 Sun-dried tomato
Histidine 0.077 0.031 Sun-dried tomato
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.