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Okra vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 1.28g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Okra
53
Pumpkin
Mineral Summary Score
19
Okra
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
4
:
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains more Copper +16.5%
Contains less Sodium -85.7%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains more Copper +16.5%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Vitamin K +2745.5%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Vitamin K +2745.5%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
6%
Pumpkin
Carbohydrates
7%
Okra
7%
Pumpkin
Fats
1%
Okra
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Pumpkin Opinion
Calories 33 26 Okra
Protein 1.93 1 Okra
Fats 0.19 0.1 Okra
Vitamin C 23 9 Okra
Carbs 7.45 6.5 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.8 Pumpkin
Calcium 82 21 Okra
Potassium 299 340 Pumpkin
Magnesium 57 12 Okra
Sugars 1.48 2.76 Pumpkin
Fiber 3.2 0.5 Okra
Copper 0.109 0.127 Pumpkin
Zinc 0.58 0.32 Okra
Starch 0.34 Okra
Phosphorus 61 44 Okra
Sodium 7 1 Pumpkin
Vitamin A 716 8513 Pumpkin
Vitamin E 0.27 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.11 Pumpkin
Vitamin B3 1 0.6 Okra
Vitamin B5 0.245 0.298 Pumpkin
Vitamin B6 0.215 0.061 Okra
Vitamin B12 0 0
Vitamin K 31.3 1.1 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.052 Okra
Monounsaturated Fat 0.017 0.013 Okra
Polyunsaturated fat 0.027 0.005 Okra
Tryptophan 0.017 0.012 Okra
Threonine 0.065 0.029 Okra
Isoleucine 0.069 0.031 Okra
Leucine 0.105 0.046 Okra
Lysine 0.081 0.054 Okra
Methionine 0.021 0.011 Okra
Phenylalanine 0.065 0.032 Okra
Valine 0.091 0.035 Okra
Histidine 0.031 0.016 Okra
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.