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  6. Okra vs. Shallot

Okra vs. Shallot — In-Depth Nutrition Comparison

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A recap on the differences between okra and shallots

  • Okra is higher in vitamin K, manganese, vitamin C, vitamin B1, magnesium, and folate, yet shallots are higher in vitamin B6 and iron.
  • Okra covers your daily vitamin K needs 25% more than shallots.
  • Okra contains 5 times more vitamin B3 than shallots. While okra contains 1mg of vitamin B3, shallots contain only 0.2mg.

Food varieties used in this article are Okra, raw and Shallots, raw.

Infographic

Okra vs Shallot infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okra
Okra
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +121.6%
Contains more CopperCopper +23.9%
Contains more ZincZinc +45%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +169.9%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +93.5%
Contains more SeleniumSelenium +71.4%
~equal in Phosphorus ~60mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okra
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +187.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin KVitamin K +3812.5%
Contains more FolateFolate +76.5%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more Vitamin B6Vitamin B6 +60.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Shallot DV% diff.
Vitamin K 31.3µg 0.8µg 25%
Manganese 0.788mg 0.292mg 22%
Vitamin C 23mg 8mg 17%
Vitamin B1 0.2mg 0.06mg 12%
Vitamin B6 0.215mg 0.345mg 10%
Magnesium 57mg 21mg 9%
Iron 0.62mg 1.2mg 7%
Folate 60µg 34µg 7%
Calcium 82mg 37mg 5%
Vitamin B3 1mg 0.2mg 5%
Vitamin A 36µg 0µg 4%
Carbs 7.45g 16.8g 3%
Vitamin B2 0.06mg 0.02mg 3%
Calories 33kcal 72kcal 2%
Copper 0.109mg 0.088mg 2%
Zinc 0.58mg 0.4mg 2%
Vitamin E 0.27mg 0.04mg 2%
Protein 1.93g 2.5g 1%
Potassium 299mg 334mg 1%
Selenium 0.7µg 1.2µg 1%
Vitamin B5 0.245mg 0.29mg 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 3.5g N/A
Calories per 10 g protein 171kcal 288kcal N/A
Weight per 100 calories 303g 139g N/A
Fats 0.19g 0.1g 0%
Net carbs 4.25g 13.6g N/A
Sugar 1.48g 7.87g N/A
Fiber 3.2g 3.2g 0%
Starch 0.34g 0%
Phosphorus 61mg 60mg 0%
Sodium 7mg 12mg 0%
Choline 12.3mg 11.3mg 0%
Saturated fat 0.026g 0.017g 0%
Monounsaturated fat 0.017g 0.014g 0%
Polyunsaturated fat 0.027g 0.039g 0%
Tryptophan 0.017mg 0.028mg 0%
Threonine 0.065mg 0.098mg 0%
Isoleucine 0.069mg 0.106mg 0%
Leucine 0.105mg 0.149mg 0%
Lysine 0.081mg 0.125mg 0%
Methionine 0.021mg 0.027mg 0%
Phenylalanine 0.065mg 0.081mg 0%
Valine 0.091mg 0.11mg 0%
Histidine 0.031mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +90%
Contains more WaterWater +12.3%
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +125.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +21.4%
Contains less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +44.4%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.