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  6. Okra vs. Bell pepper

Okra vs. Bell pepper — In-Depth Nutrition Comparison

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Differences between Okra and Bell pepper

  • Okra has more Manganese, Vitamin K, Folate, Vitamin B1, Magnesium, Calcium, Fiber, and Phosphorus, while Bell pepper has more Vitamin C.
  • Bell pepper's daily need coverage for Vitamin C is 64% higher.
  • Bell pepper contains 8 times less Calcium than Okra. Okra contains 82mg of Calcium, while Bell pepper contains 10mg.

The food types used in this comparison are Okra, raw and Peppers, sweet, green, raw.

Infographic

Okra vs Bell pepper 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.
Okra
Okra
9
:
1
Bell pepper
Bell pepper
Contains more Calcium +720%
Contains more Iron +82.4%
Contains more Magnesium +470%
Contains more Phosphorus +205%
Contains more Potassium +70.9%
Contains more Zinc +346.2%
Contains more Copper +65.2%
Contains more Manganese +545.9%
Contains more Selenium +∞%
Contains less Sodium -57.1%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Bell pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 8% 9% 16% 1% 4% 22% 16% 0%
Contains more Calcium +720%
Contains more Iron +82.4%
Contains more Magnesium +470%
Contains more Phosphorus +205%
Contains more Potassium +70.9%
Contains more Zinc +346.2%
Contains more Copper +65.2%
Contains more Manganese +545.9%
Contains more Selenium +∞%
Contains less Sodium -57.1%

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.
Okra
Okra
7
:
3
Bell pepper
Bell pepper
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +147.5%
Contains more Folate +500%
Contains more Vitamin K +323%
Contains more Vitamin E +37%
Contains more Vitamin C +249.6%
Equal in Vitamin B6 - 0.224
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%
Bell pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +147.5%
Contains more Folate +500%
Contains more Vitamin K +323%
Contains more Vitamin E +37%
Contains more Vitamin C +249.6%
Equal in Vitamin B6 - 0.224

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Bell pepper
Bell pepper
Contains more Protein +124.4%
Contains more Fats +11.8%
Contains more Carbs +60.6%
Contains more Other +93.2%
Equal in Water - 93.89
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Bell pepper
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more Protein +124.4%
Contains more Fats +11.8%
Contains more Carbs +60.6%
Contains more Other +93.2%
Equal in Water - 93.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Bell pepper
Bell pepper
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +129.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Bell pepper
45% 6% 48%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +112.5%
Contains more Polyunsaturated fat +129.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
2
Bell pepper
Bell pepper
Contains more Starch +∞%
Contains more Sucrose +445.5%
Contains more Glucose +262.5%
Contains more Fructose +96.5%
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
Bell pepper
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +445.5%
Contains more Glucose +262.5%
Contains more Fructose +96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Bell pepper Opinion
Net carbs 4.25g 2.94g Okra
Protein 1.93g 0.86g Okra
Fats 0.19g 0.17g Okra
Carbs 7.45g 4.64g Okra
Calories 33kcal 20kcal Okra
Starch 0.34g 0g Okra
Fructose 0.57g 1.12g Bell pepper
Sugar 1.48g 2.4g Okra
Fiber 3.2g 1.7g Okra
Calcium 82mg 10mg Okra
Iron 0.62mg 0.34mg Okra
Magnesium 57mg 10mg Okra
Phosphorus 61mg 20mg Okra
Potassium 299mg 175mg Okra
Sodium 7mg 3mg Bell pepper
Zinc 0.58mg 0.13mg Okra
Copper 0.109mg 0.066mg Okra
Manganese 0.788mg 0.122mg Okra
Selenium 0.7µg 0µg Okra
Vitamin A 716IU 370IU Okra
Vitamin A RAE 36µg 18µg Okra
Vitamin E 0.27mg 0.37mg Bell pepper
Vitamin C 23mg 80.4mg Bell pepper
Vitamin B1 0.2mg 0.057mg Okra
Vitamin B2 0.06mg 0.028mg Okra
Vitamin B3 1mg 0.48mg Okra
Vitamin B5 0.245mg 0.099mg Okra
Vitamin B6 0.215mg 0.224mg Bell pepper
Folate 60µg 10µg Okra
Vitamin K 31.3µg 7.4µg Okra
Tryptophan 0.017mg 0.012mg Okra
Threonine 0.065mg 0.036mg Okra
Isoleucine 0.069mg 0.024mg Okra
Leucine 0.105mg 0.036mg Okra
Lysine 0.081mg 0.039mg Okra
Methionine 0.021mg 0.007mg Okra
Phenylalanine 0.065mg 0.092mg Bell pepper
Valine 0.091mg 0.036mg Okra
Histidine 0.031mg 0.01mg Okra
Saturated Fat 0.026g 0.058g Okra
Monounsaturated Fat 0.017g 0.008g Okra
Polyunsaturated fat 0.027g 0.062g Bell pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Bell pepper
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
33%
Okra
34%
Bell pepper
Minerals Daily Need Coverage Score
30%
Okra
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.