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Black pepper vs. Okra — In-Depth Nutrition Comparison

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How are black pepper and okra different?

  • Black pepper is richer in manganese, copper, iron, vitamin K, fiber, calcium, potassium, magnesium, and vitamin B5, while okra is higher in vitamin C.
  • Black pepper covers your daily need for manganese, 520% more than okra.
  • Black pepper contains 16 times more iron than okra. Black pepper contains 9.71mg of iron, while okra contains 0.62mg.

Spices, pepper, black and Okra, raw types were used in this article.

Infographic

Black pepper vs Okra infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Okra
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +440.2%
Contains more PotassiumPotassium +344.5%
Contains more IronIron +1466.1%
Contains more CopperCopper +1120.2%
Contains more ZincZinc +105.2%
Contains more PhosphorusPhosphorus +159%
Contains more ManganeseManganese +1518.4%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -65%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin EVitamin E +285.2%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +471%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin KVitamin K +423%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more FolateFolate +252.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +438.3%
Contains more FatsFats +1615.8%
Contains more CarbsCarbs +758.4%
Contains more OtherOther +1069.4%
Contains more WaterWater +618.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +4247.1%
Contains more Poly. FatPolyunsaturated fat +3596.3%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Okra
4
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2900%
Contains more GlucoseGlucose +33.3%
Contains more FructoseFructose +147.8%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Okra DV% diff.
Manganese 12.753mg 0.788mg 520%
Copper 1.33mg 0.109mg 136%
Iron 9.71mg 0.62mg 114%
Vitamin K 163.7µg 31.3µg 110%
Fiber 25.3g 3.2g 88%
Calcium 443mg 82mg 36%
Potassium 1329mg 299mg 30%
Magnesium 171mg 57mg 27%
Vitamin C 0mg 23mg 26%
Vitamin B5 1.399mg 0.245mg 23%
Carbs 63.95g 7.45g 19%
Protein 10.39g 1.93g 17%
Phosphorus 158mg 61mg 14%
Calories 251kcal 33kcal 11%
Folate 17µg 60µg 11%
Vitamin B2 0.18mg 0.06mg 9%
Selenium 4.9µg 0.7µg 8%
Vitamin B1 0.108mg 0.2mg 8%
Vitamin B6 0.291mg 0.215mg 6%
Polyunsaturated fat 0.998g 0.027g 6%
Saturated fat 1.392g 0.026g 6%
Zinc 1.19mg 0.58mg 6%
Vitamin E 1.04mg 0.27mg 5%
Fats 3.26g 0.19g 5%
Monounsaturated fat 0.739g 0.017g 2%
Vitamin B3 1.143mg 1mg 1%
Vitamin A 27µg 36µg 1%
Sodium 20mg 7mg 1%
Net carbs 38.65g 4.25g N/A
Sugar 0.64g 1.48g N/A
Starch 0.34g 0%
Choline 11.3mg 12.3mg 0%
Tryptophan 0.058mg 0.017mg 0%
Threonine 0.244mg 0.065mg 0%
Isoleucine 0.366mg 0.069mg 0%
Leucine 1.014mg 0.105mg 0%
Lysine 0.244mg 0.081mg 0%
Methionine 0.096mg 0.021mg 0%
Phenylalanine 0.446mg 0.065mg 0%
Valine 0.547mg 0.091mg 0%
Histidine 0.159mg 0.031mg 0%
Fructose 0.23g 0.57g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Black pepper
29%
Okra
Minerals Daily Need Coverage Score
297%
Black pepper
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.366g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.