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Kumquat vs. Okra — In-Depth Nutrition Comparison

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What are the differences between kumquat and okra?

  • Kumquat is higher in vitamin C and fiber; however, okra is richer in manganese, vitamin K, vitamin B6, vitamin B1, folate, magnesium, vitamin A, and phosphorus.
  • Okra's daily need coverage for manganese is 28% more.
  • Okra contains 2 times less fiber than kumquat. Kumquat contains 6.5g of fiber, while okra contains 3.2g.

We used Kumquats, raw and Okra, raw types in this article.

Infographic

Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Okra
9
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 IronIron +38.7%
Contains more MagnesiumMagnesium +185%
Contains more CalciumCalcium +32.3%
Contains more PotassiumPotassium +60.8%
Contains more CopperCopper +14.7%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +483.7%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Okra
9
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 CVitamin C +90.9%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +133.1%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B6Vitamin B6 +497.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +252.9%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Okra
3
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 FatsFats +352.6%
Contains more CarbsCarbs +113.4%
Contains more WaterWater +10.8%
Contains more OtherOther +66.7%
~equal in Protein ~1.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 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 +805.9%
Contains more Poly. FatPolyunsaturated fat +533.3%
Contains less Sat. FatSaturated fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Okra DV% diff.
Manganese 0.135mg 0.788mg 28%
Vitamin K 0µg 31.3µg 26%
Vitamin C 43.9mg 23mg 23%
Vitamin B1 0.037mg 0.2mg 14%
Vitamin B6 0.036mg 0.215mg 14%
Fiber 6.5g 3.2g 13%
Folate 17µg 60µg 11%
Magnesium 20mg 57mg 9%
Phosphorus 19mg 61mg 6%
Vitamin B3 0.429mg 1mg 4%
Zinc 0.17mg 0.58mg 4%
Carbs 15.9g 7.45g 3%
Potassium 186mg 299mg 3%
Iron 0.86mg 0.62mg 3%
Vitamin A 15µg 36µg 2%
Vitamin B2 0.09mg 0.06mg 2%
Calories 71kcal 33kcal 2%
Calcium 62mg 82mg 2%
Copper 0.095mg 0.109mg 2%
Fructose 0.57g 1%
Polyunsaturated fat 0.171g 0.027g 1%
Selenium 0µg 0.7µg 1%
Vitamin B5 0.208mg 0.245mg 1%
Fats 0.86g 0.19g 1%
Choline 8.4mg 12.3mg 1%
Vitamin E 0.15mg 0.27mg 1%
Protein 1.88g 1.93g 0%
Net carbs 9.4g 4.25g N/A
Sugar 9.36g 1.48g N/A
Starch 0.34g 0%
Sodium 10mg 7mg 0%
Saturated fat 0.103g 0.026g 0%
Monounsaturated fat 0.154g 0.017g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Kumquat
29%
Okra
Minerals Daily Need Coverage Score
14%
Kumquat
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.077g)
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 is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 67)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $1)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.