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  6. Tomato paste vs. Okra

Tomato paste vs. Okra — In-Depth Nutrition Comparison

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The main differences between tomato paste and okra

  • Tomato paste is richer in iron, copper, vitamin E, potassium, vitamin A, and vitamin B3, yet okra is richer in manganese, vitamin K, folate, and vitamin B1.
  • Daily need coverage for iron for tomato paste is 30% higher.
  • Tomato paste contains 16 times more vitamin E than okra. Tomato paste contains 4.3mg of vitamin E, while okra contains 0.27mg.

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

Infographic

Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Okra
Okra
4
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 PotassiumPotassium +239.1%
Contains more IronIron +380.6%
Contains more CopperCopper +234.9%
Contains more PhosphorusPhosphorus +36.1%
Contains more SeleniumSelenium +657.1%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +127.8%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +160.9%
~equal in Zinc ~0.58mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 AVitamin A +111.1%
Contains more Vitamin EVitamin E +1492.6%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +207.6%
Contains more CholineCholine +213%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin KVitamin K +174.6%
Contains more FolateFolate +400%
~equal in Vitamin C ~23mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Okra DV% diff.
Iron 2.98mg 0.62mg 30%
Copper 0.365mg 0.109mg 28%
Vitamin E 4.3mg 0.27mg 27%
Manganese 0.302mg 0.788mg 21%
Potassium 1014mg 299mg 21%
Vitamin K 11.4µg 31.3µg 17%
Vitamin B3 3.076mg 1mg 13%
Vitamin B1 0.06mg 0.2mg 12%
Folate 12µg 60µg 12%
Selenium 5.3µg 0.7µg 8%
Vitamin B2 0.153mg 0.06mg 7%
Fructose 5.85g 0.57g 7%
Protein 4.32g 1.93g 5%
Choline 38.5mg 12.3mg 5%
Calcium 36mg 82mg 5%
Fiber 4.1g 3.2g 4%
Vitamin A 76µg 36µg 4%
Carbs 18.91g 7.45g 4%
Magnesium 42mg 57mg 4%
Phosphorus 83mg 61mg 3%
Vitamin B5 0.142mg 0.245mg 2%
Calories 82kcal 33kcal 2%
Sodium 59mg 7mg 2%
Polyunsaturated fat 0.16g 0.027g 1%
Vitamin C 21.9mg 23mg 1%
Fats 0.47g 0.19g 0%
Net carbs 14.81g 4.25g N/A
Sugar 12.18g 1.48g N/A
Zinc 0.63mg 0.58mg 0%
Starch 0.22g 0.34g 0%
Vitamin B6 0.216mg 0.215mg 0%
Saturated fat 0.1g 0.026g 0%
Monounsaturated fat 0.067g 0.017g 0%
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.133mg 0.065mg 0%
Isoleucine 0.089mg 0.069mg 0%
Leucine 0.124mg 0.105mg 0%
Lysine 0.134mg 0.081mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.13mg 0.065mg 0%
Valine 0.088mg 0.091mg 0%
Histidine 0.071mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 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 +123.8%
Contains more FatsFats +147.4%
Contains more CarbsCarbs +153.8%
Contains more OtherOther +229.4%
Contains more WaterWater +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 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 +294.1%
Contains more Poly. FatPolyunsaturated fat +492.6%
Contains less Sat. FatSaturated fat -74%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Okra
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 +1696.9%
Contains more FructoseFructose +926.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +54.5%
Contains more SucroseSucrose +100%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.