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.
Detailed nutritional comparison of okra and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Okra src
Image of Tomato src

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 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

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Okra Tomato
Quercetin 20.97 mg 0.58 mg
kaempferol ~ 0.09 mg
myricetin ~ 0.13 mg

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.

Note: The specific food items compared are: Okra (Okra, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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G Water G
G Starch G
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