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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +332.3%
Contains more Magnesium +42.1%
Contains more Phosphorus +127.9%
Contains more Potassium +423.4%
Contains more Zinc +34.5%
Contains more Copper +333.9%
Contains more Calcium +74.5%
Contains less Sodium -97.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +332.3%
Contains more Magnesium +42.1%
Contains more Phosphorus +127.9%
Contains more Potassium +423.4%
Contains more Zinc +34.5%
Contains more Copper +333.9%
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 A +79.6%
Contains more Vitamin C +342.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
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 A +79.6%
Contains more Vitamin C +342.6%
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

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

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Okra Opinion
Net carbs 17.53g 4.25g Sun-dried tomato
Protein 5.06g 1.93g Sun-dried tomato
Fats 14.08g 0.19g Sun-dried tomato
Carbs 23.33g 7.45g Sun-dried tomato
Calories 213kcal 33kcal Sun-dried tomato
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar g 1.48g Sun-dried tomato
Fiber 5.8g 3.2g Sun-dried tomato
Calcium 47mg 82mg Okra
Iron 2.68mg 0.62mg Sun-dried tomato
Magnesium 81mg 57mg Sun-dried tomato
Phosphorus 139mg 61mg Sun-dried tomato
Potassium 1565mg 299mg Sun-dried tomato
Sodium 266mg 7mg Okra
Zinc 0.78mg 0.58mg Sun-dried tomato
Copper 0.473mg 0.109mg Sun-dried tomato
Vitamin A 1286IU 716IU Sun-dried tomato
Vitamin E mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 101.8mg 23mg Sun-dried tomato
Vitamin B1 0.193mg 0.2mg Okra
Vitamin B2 0.383mg 0.06mg Sun-dried tomato
Vitamin B3 3.63mg 1mg Sun-dried tomato
Vitamin B5 0.479mg 0.245mg Sun-dried tomato
Vitamin B6 0.319mg 0.215mg Sun-dried tomato
Folate 23µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K µg 31.3µg Okra
Tryptophan 0.037mg 0.017mg Sun-dried tomato
Threonine 0.128mg 0.065mg Sun-dried tomato
Isoleucine 0.121mg 0.069mg Sun-dried tomato
Leucine 0.185mg 0.105mg Sun-dried tomato
Lysine 0.186mg 0.081mg Sun-dried tomato
Methionine 0.044mg 0.021mg Sun-dried tomato
Phenylalanine 0.131mg 0.065mg Sun-dried tomato
Valine 0.13mg 0.091mg Sun-dried tomato
Histidine 0.077mg 0.031mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.026g Okra
Monounsaturated Fat 8.663g 0.017g Sun-dried tomato
Polyunsaturated fat 2.06g 0.027g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.