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Tomato juice vs. Okra — In-Depth Nutrition Comparison

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The main differences between tomato juice and okra

  • Tomato juice is richer in vitamin C, yet okra is richer in manganese, vitamin K, fiber, vitamin B6, magnesium, folate, vitamin B1, copper, and calcium.
  • Daily need coverage for vitamin C for tomato juice is 52% higher.

Food types used in this article are Tomato juice, canned, without salt added and Okra, raw.

Infographic

Tomato juice vs Okra infographic
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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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Okra
10
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 +418.2%
Contains more CalciumCalcium +720%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +59%
Contains more CopperCopper +159.5%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +1058.8%
Contains more SeleniumSelenium +40%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Okra
8
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 +204.8%
Contains more Vitamin EVitamin E +18.5%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin AVitamin A +56.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B6Vitamin B6 +207.1%
Contains more Vitamin KVitamin K +1260.9%
Contains more FolateFolate +200%
Contains more CholineCholine +80.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Okra
2
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 +52.6%
Contains more OtherOther +28.2%
Contains more ProteinProtein +127.1%
Contains more CarbsCarbs +111%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
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 less Sat. FatSaturated fat -26.9%
Contains more Mono. FatMonounsaturated fat +240%
~equal in Polyunsaturated fat ~0.027g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.33 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
2
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 GlucoseGlucose +290.6%
Contains more FructoseFructose +133.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato juice Okra DV% diff.
Vitamin C 70.1mg 23mg 52%
Manganese 0.068mg 0.788mg 31%
Vitamin K 2.3µg 31.3µg 24%
Fiber 0.4g 3.2g 11%
Magnesium 11mg 57mg 11%
Vitamin B6 0.07mg 0.215mg 11%
Folate 20µg 60µg 10%
Vitamin B1 0.1mg 0.2mg 8%
Calcium 10mg 82mg 7%
Copper 0.042mg 0.109mg 7%
Phosphorus 19mg 61mg 6%
Vitamin B5 0.245mg 5%
Zinc 0.11mg 0.58mg 4%
Iron 0.39mg 0.62mg 3%
Vitamin B3 0.673mg 1mg 2%
Potassium 217mg 299mg 2%
Protein 0.85g 1.93g 2%
Fructose 1.33g 0.57g 1%
Choline 6.8mg 12.3mg 1%
Calories 17kcal 33kcal 1%
Vitamin B2 0.078mg 0.06mg 1%
Carbs 3.53g 7.45g 1%
Vitamin A 23µg 36µg 1%
Fats 0.29g 0.19g 0%
Net carbs 3.13g 4.25g N/A
Sugar 2.58g 1.48g N/A
Starch 0.34g 0%
Sodium 10mg 7mg 0%
Vitamin E 0.32mg 0.27mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.019g 0.026g 0%
Monounsaturated fat 0.005g 0.017g 0%
Polyunsaturated fat 0.027g 0.027g 0%
Tryptophan 0.006mg 0.017mg 0%
Threonine 0.026mg 0.065mg 0%
Isoleucine 0.017mg 0.069mg 0%
Leucine 0.024mg 0.105mg 0%
Lysine 0.026mg 0.081mg 0%
Methionine 0.005mg 0.021mg 0%
Phenylalanine 0.026mg 0.065mg 0%
Valine 0.017mg 0.091mg 0%
Histidine 0.014mg 0.031mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Tomato juice
29%
Okra
Minerals Daily Need Coverage Score
8%
Tomato juice
30%
Okra

Comparison summary

Which food is lower in Saturated fat?
Tomato juice
Tomato juice is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 3mg)
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

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.