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:
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, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Okra | Tomato | |
---|---|---|
Protein | 19% | 17% |
Carbohydrates | 76% | 74% |
Fat | 5% | 9% |
Alcohol | ~ | ~ |
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.
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.
Okra and tomato contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Okra and tomato contain similar amounts of protein - okra has 1.9g of protein per 100 grams and tomato has 0.88g of protein.
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.
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.
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.
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.
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.
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 |
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.
Okra and tomato contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and tomato has 0.27mg of iron.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Okra or Tomato .
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 | |||