Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Okra vs. Pumpkin — In-Depth Nutrition Comparison

Compare

Differences between Okra and Pumpkin

  • Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Folate, Magnesium, Fiber, and Calcium, while Pumpkin has more Vitamin A RAE.
  • Okra's daily need coverage for Manganese is 30% higher.
  • Pumpkin contains 39 times less Vitamin K than Okra. Okra contains 31.3µg of Vitamin K, while Pumpkin contains 0.8µg.

The food types used in this comparison are Okra, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Okra vs Pumpkin 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
9
:
Contains more Calcium +446.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +103.3%
Contains more Potassium +30%
Contains more Zinc +152.2%
Contains more Copper +19.8%
Contains more Manganese +785.4%
Contains more Selenium +250%
Contains less Sodium -85.7%
Equal in Iron - 0.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +446.7%
Contains more Magnesium +533.3%
Contains more Phosphorus +103.3%
Contains more Potassium +30%
Contains more Zinc +152.2%
Contains more Copper +19.8%
Contains more Manganese +785.4%
Contains more Selenium +250%
Contains less Sodium -85.7%
Equal in Iron - 0.57

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
7
:
Contains more Vitamin C +389.4%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +388.6%
Contains more Folate +566.7%
Contains more Vitamin K +3812.5%
Contains more Vitamin A +703.8%
Contains more Vitamin E +196.3%
Contains more Vitamin B2 +30%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +389.4%
Contains more Vitamin B1 +545.2%
Contains more Vitamin B3 +142.1%
Contains more Vitamin B5 +21.9%
Contains more Vitamin B6 +388.6%
Contains more Folate +566.7%
Contains more Vitamin K +3812.5%
Contains more Vitamin A +703.8%
Contains more Vitamin E +196.3%
Contains more Vitamin B2 +30%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
:
Contains more Protein +168.1%
Contains more Fats +171.4%
Contains more Carbs +52%
Contains more Other +37.1%
Equal in Water - 93.69
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +168.1%
Contains more Fats +171.4%
Contains more Carbs +52%
Contains more Other +37.1%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
3
:
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +575%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +88.9%
Contains more Polyunsaturated fat +575%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Pumpkin Opinion
Net carbs 4.25g 3.8g Okra
Protein 1.93g 0.72g Okra
Fats 0.19g 0.07g Okra
Carbs 7.45g 4.9g Okra
Calories 33kcal 20kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 2.08g Okra
Fiber 3.2g 1.1g Okra
Calcium 82mg 15mg Okra
Iron 0.62mg 0.57mg Okra
Magnesium 57mg 9mg Okra
Phosphorus 61mg 30mg Okra
Potassium 299mg 230mg Okra
Sodium 7mg 1mg Pumpkin
Zinc 0.58mg 0.23mg Okra
Copper 0.109mg 0.091mg Okra
Manganese 0.788mg 0.089mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 5755IU Pumpkin
Vitamin A RAE 36µg 288µg Pumpkin
Vitamin E 0.27mg 0.8mg Pumpkin
Vitamin C 23mg 4.7mg Okra
Vitamin B1 0.2mg 0.031mg Okra
Vitamin B2 0.06mg 0.078mg Pumpkin
Vitamin B3 1mg 0.413mg Okra
Vitamin B5 0.245mg 0.201mg Okra
Vitamin B6 0.215mg 0.044mg Okra
Folate 60µg 9µg Okra
Vitamin K 31.3µg 0.8µg Okra
Tryptophan 0.017mg 0.009mg Okra
Threonine 0.065mg 0.021mg Okra
Isoleucine 0.069mg 0.023mg Okra
Leucine 0.105mg 0.034mg Okra
Lysine 0.081mg 0.039mg Okra
Methionine 0.021mg 0.008mg Okra
Phenylalanine 0.065mg 0.023mg Okra
Valine 0.091mg 0.025mg Okra
Histidine 0.031mg 0.011mg Okra
Saturated Fat 0.026g 0.037g Okra
Monounsaturated Fat 0.017g 0.009g Okra
Polyunsaturated fat 0.027g 0.004g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
37%
Pumpkin
Minerals Daily Need Coverage Score
30%
Okra
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.011g)
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 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.