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  6. Tomatillo vs. Okra

Tomatillo vs. Okra — In-Depth Nutrition Comparison

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Important differences between tomatillos and okra

  • Tomatillos have more manganese and vitamin B3; however, okra has more vitamin K, folate, vitamin B1, vitamin C, vitamin B6, vitamin A, magnesium, and calcium.
  • Tomatillos' daily need coverage for manganese is 6618% more.
  • Tomatillos have 2 times more vitamin B3 than okra. Tomatillos have 1.85mg of vitamin B3, while okra has 1mg.

The food varieties used in the comparison are Tomatillos, raw and Okra, raw.

Infographic

Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Okra
Okra
7
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 less SodiumSodium -85.7%
Contains more ManganeseManganese +19316.2%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +1071.4%
Contains more PotassiumPotassium +11.6%
Contains more CopperCopper +38%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +56.4%
Contains more SeleniumSelenium +40%
~equal in Iron ~0.62mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Okra
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin CVitamin C +96.6%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more Vitamin KVitamin K +209.9%
Contains more FolateFolate +757.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Okra DV% diff.
Manganese 153mg 0.788mg 6618%
Vitamin K 10.1µg 31.3µg 18%
Vitamin C 11.7mg 23mg 13%
Vitamin B1 0.044mg 0.2mg 13%
Folate 7µg 60µg 13%
Vitamin B6 0.056mg 0.215mg 12%
Magnesium 20mg 57mg 9%
Calcium 7mg 82mg 8%
Fiber 1.9g 3.2g 5%
Vitamin B3 1.85mg 1mg 5%
Copper 0.079mg 0.109mg 3%
Zinc 0.22mg 0.58mg 3%
Phosphorus 39mg 61mg 3%
Vitamin A 6µg 36µg 3%
Polyunsaturated fat 0.417g 0.027g 3%
Protein 0.96g 1.93g 2%
Vitamin B2 0.035mg 0.06mg 2%
Vitamin B5 0.15mg 0.245mg 2%
Fats 1.02g 0.19g 1%
Carbs 5.84g 7.45g 1%
Potassium 268mg 299mg 1%
Vitamin E 0.38mg 0.27mg 1%
Choline 7.6mg 12.3mg 1%
Saturated fat 0.139g 0.026g 1%
Fructose 0.57g 1%
Calories 32kcal 33kcal 0%
Protein per 100 calories 3g 5.8g N/A
Calories per 10 g protein 333kcal 171kcal N/A
Weight per 100 calories 313g 303g N/A
Net carbs 3.94g 4.25g N/A
Iron 0.62mg 0.62mg 0%
Sugar 3.93g 1.48g N/A
Starch 0.34g 0%
Sodium 1mg 7mg 0%
Selenium 0.5µg 0.7µg 0%
Monounsaturated fat 0.155g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Okra
Okra
3
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 FatsFats +436.8%
Contains more ProteinProtein +101%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +54.5%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 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 +811.8%
Contains more Poly. FatPolyunsaturated fat +1444.4%
Contains less Sat. FatSaturated fat -81.3%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.