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Tomatillo vs Okra - In-Depth Nutrition Comparison

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Important differences between Tomatillo and Okra

  • Tomatillo has more Manganese, and Vitamin B3, however Okra has more Vitamin K, Folate, Vitamin B1, Vitamin C, Vitamin B6, Magnesium, Calcium, and Fiber.
  • Tomatillo's daily need coverage for Manganese is 6618% more.
  • Tomatillo has 2 times more Vitamin B3 than Okra. Tomatillo has 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Okra
Contains less Sodium -85.7%
Contains more Calcium +1071.4%
Contains more Magnesium +185%
Contains more Phosphorus +56.4%
Contains more Potassium +11.6%
Contains more Zinc +163.6%
Contains more Copper +38%
Equal in Iron - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains less Sodium -85.7%
Contains more Calcium +1071.4%
Contains more Magnesium +185%
Contains more Phosphorus +56.4%
Contains more Potassium +11.6%
Contains more Zinc +163.6%
Contains more Copper +38%
Equal in Iron - 0.62

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
:
8
Okra
Contains more Vitamin E +40.7%
Contains more Vitamin B3 +85%
Contains more Vitamin A +528.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +757.1%
Contains more Vitamin K +209.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
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 E +40.7%
Contains more Vitamin B3 +85%
Contains more Vitamin A +528.1%
Contains more Vitamin C +96.6%
Contains more Vitamin B1 +354.5%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +283.9%
Contains more Folate +757.1%
Contains more Vitamin K +209.9%

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.
Tomatillo Okra
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Okra Opinion
Net carbs 3.94g 4.25g Okra
Protein 0.96g 1.93g Okra
Fats 1.02g 0.19g Tomatillo
Carbs 5.84g 7.45g Okra
Calories 32kcal 33kcal Okra
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 3.93g 1.48g Okra
Fiber 1.9g 3.2g Okra
Calcium 7mg 82mg Okra
Iron 0.62mg 0.62mg
Magnesium 20mg 57mg Okra
Phosphorus 39mg 61mg Okra
Potassium 268mg 299mg Okra
Sodium 1mg 7mg Tomatillo
Zinc 0.22mg 0.58mg Okra
Copper 0.079mg 0.109mg Okra
Vitamin A 114IU 716IU Okra
Vitamin E 0.38mg 0.27mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 23mg Okra
Vitamin B1 0.044mg 0.2mg Okra
Vitamin B2 0.035mg 0.06mg Okra
Vitamin B3 1.85mg 1mg Tomatillo
Vitamin B5 0.15mg 0.245mg Okra
Vitamin B6 0.056mg 0.215mg Okra
Folate 7µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 10.1µg 31.3µg Okra
Tryptophan mg 0.017mg Okra
Threonine mg 0.065mg Okra
Isoleucine mg 0.069mg Okra
Leucine mg 0.105mg Okra
Lysine mg 0.081mg Okra
Methionine mg 0.021mg Okra
Phenylalanine mg 0.065mg Okra
Valine mg 0.091mg Okra
Histidine mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.139g 0.026g Okra
Monounsaturated Fat 0.155g 0.017g Tomatillo
Polyunsaturated fat 0.417g 0.027g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo 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
13
Tomatillo
33
Okra
Mineral Summary Score
14
Tomatillo
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
6%
Tomatillo
12%
Okra
Carbohydrates
6%
Tomatillo
7%
Okra
Fats
5%
Tomatillo
1%
Okra

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.113g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.