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  6. Tortilla vs. Okra

Tortilla vs. Okra — In-Depth Nutrition Comparison

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Differences between Tortilla and Okra

  • Tortilla has more Iron, Selenium, Vitamin B3, Vitamin B1, and Phosphorus, while Okra has more Vitamin K, Vitamin C, Manganese, and Vitamin B6.
  • Tortilla's daily need coverage for Iron is 40% higher.
  • Okra contains 69 times less Sodium than Tortilla. Tortilla contains 482mg of Sodium, while Okra contains 7mg.

The food types used in this comparison are Tortilla, includes plain and from mutton sandwich (Navajo) and Okra, raw.

Infographic

Tortilla 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.
Tortilla
Tortilla
3
:
7
Okra
Okra
Contains more Iron +514.5%
Contains more Phosphorus +139.3%
Contains more Selenium +2271.4%
Contains more Calcium +17.1%
Contains more Magnesium +200%
Contains more Potassium +184.8%
Contains less Sodium -98.5%
Contains more Zinc +81.3%
Contains more Manganese +194%
Equal in Copper - 0.109
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +514.5%
Contains more Phosphorus +139.3%
Contains more Selenium +2271.4%
Contains more Calcium +17.1%
Contains more Magnesium +200%
Contains more Potassium +184.8%
Contains less Sodium -98.5%
Contains more Zinc +81.3%
Contains more Manganese +194%
Equal in Copper - 0.109

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.
Tortilla
Tortilla
4
:
8
Okra
Okra
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +312.5%
Contains more Folate +63.3%
Contains more Vitamin E +42.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +258.3%
Contains more Vitamin K +7725%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Okra
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 B1 +85%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +312.5%
Contains more Folate +63.3%
Contains more Vitamin E +42.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +258.3%
Contains more Vitamin K +7725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tortilla
Tortilla
4
:
1
Okra
Okra
Contains more Protein +277.2%
Contains more Fats +400%
Contains more Carbs +570.3%
Contains more Other +120%
Contains more Water +124.2%
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Okra
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 +277.2%
Contains more Fats +400%
Contains more Carbs +570.3%
Contains more Other +120%
Contains more Water +124.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tortilla
Tortilla
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +988.2%
Contains more Polyunsaturated fat +1348.1%
Contains less Saturated Fat -91.2%
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +988.2%
Contains more Polyunsaturated fat +1348.1%
Contains less Saturated Fat -91.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tortilla
Tortilla
2
:
3
Okra
Okra
Contains more Starch +12552.9%
Contains more Maltose +∞%
Contains more Sucrose +172.7%
Contains more Glucose +113.3%
Contains more Fructose +∞%
Tortilla
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Okra
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 Starch +12552.9%
Contains more Maltose +∞%
Contains more Sucrose +172.7%
Contains more Glucose +113.3%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Okra Opinion
Net carbs 47.54g 4.25g Tortilla
Protein 7.28g 1.93g Tortilla
Fats 0.95g 0.19g Tortilla
Carbs 49.94g 7.45g Tortilla
Calories 237kcal 33kcal Tortilla
Starch 43.02g 0.34g Tortilla
Fructose 0g 0.57g Okra
Sugar 2.75g 1.48g Okra
Fiber 2.4g 3.2g Okra
Calcium 70mg 82mg Okra
Iron 3.81mg 0.62mg Tortilla
Magnesium 19mg 57mg Okra
Phosphorus 146mg 61mg Tortilla
Potassium 105mg 299mg Okra
Sodium 482mg 7mg Okra
Zinc 0.32mg 0.58mg Okra
Copper 0.102mg 0.109mg Okra
Manganese 0.268mg 0.788mg Okra
Selenium 16.6µg 0.7µg Tortilla
Vitamin A 716IU Okra
Vitamin A RAE 36µg Okra
Vitamin E 0.19mg 0.27mg Okra
Vitamin C 0mg 23mg Okra
Vitamin B1 0.37mg 0.2mg Tortilla
Vitamin B2 0.114mg 0.06mg Tortilla
Vitamin B3 4.125mg 1mg Tortilla
Vitamin B5 0.17mg 0.245mg Okra
Vitamin B6 0.06mg 0.215mg Okra
Folate 98µg 60µg Tortilla
Vitamin K 0.4µg 31.3µg Okra
Tryptophan 0.06mg 0.017mg Tortilla
Threonine 0.182mg 0.065mg Tortilla
Isoleucine 0.286mg 0.069mg Tortilla
Leucine 0.53mg 0.105mg Tortilla
Lysine 0.157mg 0.081mg Tortilla
Methionine 0.122mg 0.021mg Tortilla
Phenylalanine 0.375mg 0.065mg Tortilla
Valine 0.326mg 0.091mg Tortilla
Histidine 0.165mg 0.031mg Tortilla
Saturated Fat 0.296g 0.026g Okra
Monounsaturated Fat 0.185g 0.017g Tortilla
Polyunsaturated fat 0.391g 0.027g Tortilla
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Tortilla
33%
Okra
Minerals Daily Need Coverage Score
48%
Tortilla
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 52)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 475mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.27g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.