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  6. Sun-dried tomato vs. Okra

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, vitamin A, and phosphorus, yet okra is richer in manganese.
  • Daily need coverage for vitamin C for 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" 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Okra
Okra
3
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 MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +423.4%
Contains more IronIron +332.3%
Contains more CopperCopper +333.9%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +127.9%
Contains more SeleniumSelenium +328.6%
Contains more CalciumCalcium +74.5%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +69.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Okra
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +342.6%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B2Vitamin B2 +538.3%
Contains more Vitamin B3Vitamin B3 +263%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more FolateFolate +160.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Okra DV% diff.
Vitamin C 101.8mg 23mg 88%
Copper 0.473mg 0.109mg 40%
Potassium 1565mg 299mg 37%
Vitamin K 31.3µg 26%
Iron 2.68mg 0.62mg 26%
Vitamin B2 0.383mg 0.06mg 25%
Monounsaturated fat 8.663g 0.017g 22%
Fats 14.08g 0.19g 21%
Vitamin B3 3.63mg 1mg 16%
Polyunsaturated fat 2.06g 0.027g 14%
Manganese 0.466mg 0.788mg 14%
Phosphorus 139mg 61mg 11%
Sodium 266mg 7mg 11%
Fiber 5.8g 3.2g 10%
Calories 213kcal 33kcal 9%
Folate 23µg 60µg 9%
Vitamin B6 0.319mg 0.215mg 8%
Saturated fat 1.893g 0.026g 8%
Protein 5.06g 1.93g 6%
Magnesium 81mg 57mg 6%
Vitamin B5 0.479mg 0.245mg 5%
Carbs 23.33g 7.45g 5%
Selenium 3µg 0.7µg 4%
Calcium 47mg 82mg 4%
Vitamin A 64µg 36µg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Zinc 0.78mg 0.58mg 2%
Vitamin B1 0.193mg 0.2mg 1%
Fructose 0.57g 1%
Net carbs 17.53g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.037mg 0.017mg 0%
Threonine 0.128mg 0.065mg 0%
Isoleucine 0.121mg 0.069mg 0%
Leucine 0.185mg 0.105mg 0%
Lysine 0.186mg 0.081mg 0%
Methionine 0.044mg 0.021mg 0%
Phenylalanine 0.131mg 0.065mg 0%
Valine 0.13mg 0.091mg 0%
Histidine 0.077mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Okra
Okra
1
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 +162.2%
Contains more FatsFats +7310.5%
Contains more CarbsCarbs +213.2%
Contains more OtherOther +335.3%
Contains more WaterWater +66.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 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 more Mono. FatMonounsaturated fat +50858.8%
Contains more Poly. FatPolyunsaturated fat +7529.6%
Contains less Sat. FatSaturated fat -98.6%

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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. 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.