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  6. Tamale vs. Okra

Tamale vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between Tamale and Okra

  • Tamale is higher in Vitamin B12, Selenium, and Zinc, yet Okra is higher in Manganese, Vitamin C, Vitamin B1, Folate, and Magnesium.
  • Okra covers your daily Manganese needs 27% more than Tamale.
  • The amount of Saturated Fat in Okra is lower.

Food varieties used in this article are Tamales (Navajo) and Okra, raw.

Infographic

Tamale 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.
Tamale
Tamale
4
:
6
Okra
Okra
Contains more Iron +96.8%
Contains more Phosphorus +62.3%
Contains more Zinc +155.2%
Contains more Selenium +757.1%
Contains more Calcium +182.8%
Contains more Magnesium +159.1%
Contains more Potassium +128.2%
Contains less Sodium -98.4%
Contains more Copper +73%
Contains more Manganese +352.9%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +96.8%
Contains more Phosphorus +62.3%
Contains more Zinc +155.2%
Contains more Selenium +757.1%
Contains more Calcium +182.8%
Contains more Magnesium +159.1%
Contains more Potassium +128.2%
Contains less Sodium -98.4%
Contains more Copper +73%
Contains more Manganese +352.9%

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.
Tamale
Tamale
3
:
9
Okra
Okra
Contains more Vitamin B2 +33.3%
Contains more Vitamin B3 +59%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1252.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +50.3%
Contains more Folate +300%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Okra
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 B2 +33.3%
Contains more Vitamin B3 +59%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1252.9%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +50.3%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Okra
Okra
Contains more Protein +225.4%
Contains more Fats +3121.1%
Contains more Carbs +143.2%
Contains more Other +62.4%
Contains more Water +31.5%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Okra
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 Protein +225.4%
Contains more Fats +3121.1%
Contains more Carbs +143.2%
Contains more Other +62.4%
Contains more Water +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +16011.8%
Contains more Polyunsaturated fat +2448.1%
Contains less Saturated Fat -98.9%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +16011.8%
Contains more Polyunsaturated fat +2448.1%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
2
:
3
Okra
Okra
Contains more Starch +3508.8%
Contains more Maltose +∞%
Contains more Sucrose +50%
Contains more Glucose +52.4%
Contains more Fructose +235.3%
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +3508.8%
Contains more Maltose +∞%
Contains more Sucrose +50%
Contains more Glucose +52.4%
Contains more Fructose +235.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tamale Okra Opinion
Net carbs 15.02g 4.25g Tamale
Protein 6.28g 1.93g Tamale
Fats 6.12g 0.19g Tamale
Carbs 18.12g 7.45g Tamale
Calories 153kcal 33kcal Tamale
Starch 12.27g 0.34g Tamale
Fructose 0.17g 0.57g Okra
Sugar 0.99g 1.48g Tamale
Fiber 3.1g 3.2g Okra
Calcium 29mg 82mg Okra
Iron 1.22mg 0.62mg Tamale
Magnesium 22mg 57mg Okra
Phosphorus 99mg 61mg Tamale
Potassium 131mg 299mg Okra
Sodium 427mg 7mg Okra
Zinc 1.48mg 0.58mg Tamale
Copper 0.063mg 0.109mg Okra
Manganese 0.174mg 0.788mg Okra
Selenium 6µg 0.7µg Tamale
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0mg 0.27mg Okra
Vitamin C 1.7mg 23mg Okra
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.08mg 0.06mg Tamale
Vitamin B3 1.59mg 1mg Tamale
Vitamin B5 0.205mg 0.245mg Okra
Vitamin B6 0.143mg 0.215mg Okra
Folate 15µg 60µg Okra
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 31.3µg Okra
Tryptophan 0.052mg 0.017mg Tamale
Threonine 0.239mg 0.065mg Tamale
Isoleucine 0.271mg 0.069mg Tamale
Leucine 0.568mg 0.105mg Tamale
Lysine 0.427mg 0.081mg Tamale
Methionine 0.15mg 0.021mg Tamale
Phenylalanine 0.275mg 0.065mg Tamale
Valine 0.318mg 0.091mg Tamale
Histidine 0.196mg 0.031mg Tamale
Cholesterol 17mg 0mg Okra
Saturated Fat 2.396g 0.026g Okra
Monounsaturated Fat 2.739g 0.017g Tamale
Polyunsaturated fat 0.688g 0.027g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Tamale
33%
Okra
Minerals Daily Need Coverage Score
30%
Tamale
30%
Okra

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 82)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 2.37g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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.

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.