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Tomato vs. Okra — In-Depth Nutrition Comparison

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What are the differences between Tomato and Okra?

  • The amount of Manganese, Vitamin K, Vitamin B1, Folate, Magnesium, Vitamin B6, Vitamin C, Fiber, Calcium, and Copper in Okra is higher than in Tomato.
  • Okra's daily need coverage for Manganese is 29% more.

We used Tomatoes, red, ripe, raw, year round average and Okra, raw types in this article.

Infographic

Tomato 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.
Tomato
1
:
9
Okra
Contains less Sodium -28.6%
Contains more Calcium +720%
Contains more Iron +129.6%
Contains more Magnesium +418.2%
Contains more Phosphorus +154.2%
Contains more Potassium +26.2%
Contains more Zinc +241.2%
Contains more Copper +84.7%
Contains more Manganese +591.2%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains less Sodium -28.6%
Contains more Calcium +720%
Contains more Iron +129.6%
Contains more Magnesium +418.2%
Contains more Phosphorus +154.2%
Contains more Potassium +26.2%
Contains more Zinc +241.2%
Contains more Copper +84.7%
Contains more Manganese +591.2%
Contains more Selenium +∞%

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.
Tomato
2
:
9
Okra
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +300%
Contains more Choline +83.6%
Contains more Vitamin K +296.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Contains more Vitamin A +16.3%
Contains more Vitamin E +100%
Contains more Vitamin C +67.9%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B3 +68.4%
Contains more Vitamin B5 +175.3%
Contains more Vitamin B6 +168.8%
Contains more Folate +300%
Contains more Choline +83.6%
Contains more Vitamin K +296.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
2
:
3
Okra
Contains more Protein +119.3%
Contains more Carbs +91.5%
Contains more Other +66.7%
Equal in Fats - 0.19
Equal in Water - 89.58
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
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 Protein +119.3%
Contains more Carbs +91.5%
Contains more Other +66.7%
Equal in Fats - 0.19
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
2
:
1
Okra
Contains more Monounsaturated Fat +82.4%
Contains more Polyunsaturated fat +207.4%
Equal in Saturated Fat - 0.026
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +82.4%
Contains more Polyunsaturated fat +207.4%
Equal in Saturated Fat - 0.026

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
2
:
2
Okra
Contains more Glucose +290.6%
Contains more Fructose +140.4%
Contains more Starch +∞%
Contains more Sucrose +∞%
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Glucose +290.6%
Contains more Fructose +140.4%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato 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 Tomato Okra Opinion
Net carbs 2.69g 4.25g Okra
Protein 0.88g 1.93g Okra
Fats 0.2g 0.19g Tomato
Carbs 3.89g 7.45g Okra
Calories 18kcal 33kcal Okra
Starch 0g 0.34g Okra
Fructose 1.37g 0.57g Tomato
Sugar 2.63g 1.48g Okra
Fiber 1.2g 3.2g Okra
Calcium 10mg 82mg Okra
Iron 0.27mg 0.62mg Okra
Magnesium 11mg 57mg Okra
Phosphorus 24mg 61mg Okra
Potassium 237mg 299mg Okra
Sodium 5mg 7mg Tomato
Zinc 0.17mg 0.58mg Okra
Copper 0.059mg 0.109mg Okra
Manganese 0.114mg 0.788mg Okra
Selenium 0µg 0.7µg Okra
Vitamin A 833IU 716IU Tomato
Vitamin A RAE 42µg 36µg Tomato
Vitamin E 0.54mg 0.27mg Tomato
Vitamin C 13.7mg 23mg Okra
Vitamin B1 0.037mg 0.2mg Okra
Vitamin B2 0.019mg 0.06mg Okra
Vitamin B3 0.594mg 1mg Okra
Vitamin B5 0.089mg 0.245mg Okra
Vitamin B6 0.08mg 0.215mg Okra
Folate 15µg 60µg Okra
Choline 6.7mg 12.3mg Okra
Vitamin K 7.9µg 31.3µg Okra
Tryptophan 0.006mg 0.017mg Okra
Threonine 0.027mg 0.065mg Okra
Isoleucine 0.018mg 0.069mg Okra
Leucine 0.025mg 0.105mg Okra
Lysine 0.027mg 0.081mg Okra
Methionine 0.006mg 0.021mg Okra
Phenylalanine 0.027mg 0.065mg Okra
Valine 0.018mg 0.091mg Okra
Histidine 0.014mg 0.031mg Okra
Saturated Fat 0.028g 0.026g Okra
Monounsaturated Fat 0.031g 0.017g Tomato
Polyunsaturated fat 0.083g 0.027g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Tomato
31%
Okra
Minerals Daily Need Coverage Score
9%
Tomato
30%
Okra

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.002g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.