Okra vs. Tomato
Nutrition comparison of Okra and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and tomato:
- Both okra and tomato are high in Vitamin C and potassium.
- Okra has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Okra is an excellent source of calcium and dietary fiber.
- Tomato has more alpha-carotene and lycopene than okra, however, okra contains more lutein + zeaxanthin than tomato.
USDA sources for nutritional information: Okra (Okra, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and tomato contain similar amounts of calories - okra has 33 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, okra is lighter in fat and similar to tomato for protein and carbs. Okra has a macronutrient ratio of 19:76:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Tomato | |
|---|---|---|
| Protein | 19% | 17% |
| Carbohydrates | 76% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and tomato contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 167% more dietary fiber than tomato - okra has 3.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Okra and tomato contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Okra and tomato contain similar amounts of protein - okra has 1.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both okra and tomato are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both okra and tomato are high in Vitamin C. Okra has 68% more Vitamin C than tomato - okra has 23mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Okra and tomato contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Okra and tomato contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Okra has 296% more Vitamin K than tomato - okra has 31.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both okra and tomato contain significant amounts of niacin.
| Okra | Tomato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.037 MG |
| Riboflavin | 0.06 MG | 0.019 MG |
| Niacin | 1 MG | 0.594 MG |
| Pantothenic acid | 0.245 MG | 0.089 MG |
| Vitamin B6 | 0.215 MG | 0.08 MG |
| Folate | 60 UG | 15 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 720% more calcium than tomato - okra has 82mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Okra and tomato contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both okra and tomato are high in potassium. Okra has 26% more potassium than tomato - okra has 299mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, tomato has more alpha-carotene and lycopene than okra per 100 grams, however, okra contains more lutein + zeaxanthin than tomato per 100 grams. Both okra and tomato contain significant amounts of beta-carotene.
| Okra | Tomato | |
|---|---|---|
| beta-carotene | 416 UG | 449 UG |
| alpha-carotene | 27 UG | 101 UG |
| lutein + zeaxanthin | 280 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both okra and tomato contain small amounts of alpha linoleic acid (ALA).
| Okra | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than okra per 100 grams.
| Okra | Tomato | |
|---|---|---|
| linoleic acid | 0.026 G | 0.08 G |
| Total | 0.026 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Okra g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or tomato contain more calories in 100 grams?Okra and tomato contain similar amounts of calories - okra has 33 calories in 100g and tomato has 18 calories.
Does okra or tomato have more carbohydrates?
By weight, okra and tomato contain similar amounts of carbs - okra has 7.5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does okra or tomato contain more calcium?
Okra is a rich source of calcium and it has 720% more calcium than tomato - okra has 82mg of calcium in 100 grams and tomato has 10mg of calcium.
Does okra or tomato contain more potassium?
Both okra and tomato are high in potassium. Okra has 30% more potassium than tomato - okra has 299mg of potassium in 100 grams and tomato has 237mg of potassium.