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Tomato sauce vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between tomato sauce and okra

  • Tomato sauce is higher in vitamin E, yet okra is higher in manganese, vitamin K, vitamin C, vitamin B1, folate, magnesium, vitamin B6, fiber, and calcium.
  • Okra covers your daily manganese needs 29% more than tomato sauce.
  • Tomato sauce contains 5 times more vitamin E than okra. While tomato sauce contains 1.44mg of vitamin E, okra contains only 0.27mg.

Food varieties used in this article are Tomato sauce, canned, no salt added and Okra, raw.

Infographic

Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 more IronIron +54.8%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +485.7%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +125.9%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +597.3%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~299mg
~equal in Copper ~0.109mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Okra
7
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 EVitamin E +433.3%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin CVitamin C +228.6%
Contains more Vitamin AVitamin A +63.6%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more Vitamin KVitamin K +1017.9%
Contains more FolateFolate +566.7%
Contains more CholineCholine +24.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +57.9%
Contains more OtherOther +124.7%
Contains more ProteinProtein +60.8%
Contains more CarbsCarbs +40.3%
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +348.1%
Contains less Sat. FatSaturated fat -36.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 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 +468.8%
Contains more FructoseFructose +193%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +757.1%
~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 sauce Okra
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Tomato sauce Okra DV% diff.
Manganese 0.113mg 0.788mg 29%
Vitamin K 2.8µg 31.3µg 24%
Vitamin C 7mg 23mg 18%
Vitamin B1 0.024mg 0.2mg 15%
Folate 9µg 60µg 13%
Magnesium 15mg 57mg 10%
Vitamin B6 0.098mg 0.215mg 9%
Vitamin E 1.44mg 0.27mg 8%
Calcium 14mg 82mg 7%
Fiber 1.5g 3.2g 7%
Phosphorus 27mg 61mg 5%
Iron 0.96mg 0.62mg 4%
Zinc 0.22mg 0.58mg 3%
Vitamin A 22µg 36µg 2%
Vitamin B5 0.309mg 0.245mg 1%
Protein 1.2g 1.93g 1%
Polyunsaturated fat 0.121g 0.027g 1%
Fructose 1.67g 0.57g 1%
Carbs 5.31g 7.45g 1%
Copper 0.115mg 0.109mg 1%
Calories 24kcal 33kcal 0%
Fats 0.3g 0.19g 0%
Net carbs 3.81g 4.25g N/A
Potassium 297mg 299mg 0%
Sugar 3.56g 1.48g N/A
Starch 0.34g 0%
Sodium 11mg 7mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.065mg 0.06mg 0%
Vitamin B3 0.991mg 1mg 0%
Choline 9.9mg 12.3mg 0%
Saturated fat 0.041g 0.026g 0%
Monounsaturated fat 0.044g 0.017g 0%
Tryptophan 0.009mg 0.017mg 0%
Threonine 0.037mg 0.065mg 0%
Isoleucine 0.025mg 0.069mg 0%
Leucine 0.034mg 0.105mg 0%
Lysine 0.037mg 0.081mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.036mg 0.065mg 0%
Valine 0.025mg 0.091mg 0%
Histidine 0.02mg 0.031mg 0%

Which food is preferable for your diet?

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

People also compare

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
12%
Tomato sauce
29%
Okra
Minerals Daily Need Coverage Score
15%
Tomato sauce
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.015g)
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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.