Bitter melon vs. Okra — In-Depth Nutrition Comparison
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Significant differences between bitter melon and okra
- Bitter melon has more vitamin C, vitamin B6, vitamin B2, vitamin A, iron, folate, copper, potassium, and magnesium; however, okra is richer in manganese.
- Bitter melon covers your daily vitamin C needs 72% more than okra.
- Okra has 6 times less vitamin B2 than bitter melon. Bitter melon has 0.362mg of vitamin B2, while okra has 0.06mg.
Specific food types used in this comparison are Balsam-pear (bitter gourd), leafy tips, raw and Okra, raw.
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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.
| Contains more MagnesiumMagnesium | +49.1% |
| Contains more PotassiumPotassium | +103.3% |
| Contains more IronIron | +229% |
| Contains more CopperCopper | +84.4% |
| Contains more PhosphorusPhosphorus | +62.3% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more ZincZinc | +93.3% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +47% |
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.
| Contains more Vitamin CVitamin C | +282.6% |
| Contains more Vitamin AVitamin A | +141.7% |
| Contains more Vitamin B2Vitamin B2 | +503.3% |
| Contains more Vitamin B6Vitamin B6 | +273.5% |
| Contains more FolateFolate | +113.3% |
| Contains more Vitamin B1Vitamin B1 | +10.5% |
| Contains more Vitamin B5Vitamin B5 | +288.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 88mg | 23mg | 72% |
| Vitamin B6 | 0.803mg | 0.215mg | 45% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin B2 | 0.362mg | 0.06mg | 23% |
| Iron | 2.04mg | 0.62mg | 18% |
| Folate | 128µg | 60µg | 17% |
| Fiber | 3.2g | 13% | |
| Manganese | 0.536mg | 0.788mg | 11% |
| Copper | 0.201mg | 0.109mg | 10% |
| Potassium | 608mg | 299mg | 9% |
| Magnesium | 85mg | 57mg | 7% |
| Protein | 5.3g | 1.93g | 7% |
| Vitamin A | 87µg | 36µg | 6% |
| Phosphorus | 99mg | 61mg | 5% |
| Vitamin B5 | 0.063mg | 0.245mg | 4% |
| Zinc | 0.3mg | 0.58mg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Vitamin B1 | 0.181mg | 0.2mg | 2% |
| Vitamin B3 | 1.11mg | 1mg | 1% |
| Fructose | 0.57g | 1% | |
| Carbs | 3.29g | 7.45g | 1% |
| Fats | 0.69g | 0.19g | 1% |
| Calories | 30kcal | 33kcal | 0% |
| Net carbs | 3.29g | 4.25g | N/A |
| Calcium | 84mg | 82mg | 0% |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 11mg | 7mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +174.6% |
| Contains more FatsFats | +263.2% |
| Contains more OtherOther | +72.9% |
| Contains more CarbsCarbs | +126.4% |
~equal in
Water
~89.58g
