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Okra vs Bell pepper - In-Depth Nutrition Comparison

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Differences between Okra and Bell pepper

  • Okra has more Manganese, Vitamin K, Folate, Vitamin B1, Magnesium, Calcium, Fiber, and Phosphorus, while Bell pepper has more Vitamin C.
  • Bell pepper's daily need coverage for Vitamin C is 64% higher.
  • Bell pepper contains 8 times less Calcium than Okra. Okra contains 82mg of Calcium, while Bell pepper contains 10mg.

The food types used in this comparison are Okra, raw and Peppers, sweet, green, raw.

Infographic

Okra vs Bell pepper 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +82.4%
Contains more Calcium +720%
Contains more Potassium +70.9%
Contains more Magnesium +470%
Contains more Copper +65.2%
Contains more Zinc +346.2%
Contains more Phosphorus +205%
Contains less Sodium -57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Iron +82.4%
Contains more Calcium +720%
Contains more Potassium +70.9%
Contains more Magnesium +470%
Contains more Copper +65.2%
Contains more Zinc +346.2%
Contains more Phosphorus +205%
Contains less Sodium -57.1%

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
7
:
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +147.5%
Contains more Vitamin K +323%
Contains more Folate +500%
Contains more Vitamin C +249.6%
Contains more Vitamin E +37%
Equal in Vitamin B6 - 0.224
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +147.5%
Contains more Vitamin K +323%
Contains more Folate +500%
Contains more Vitamin C +249.6%
Contains more Vitamin E +37%
Equal in Vitamin B6 - 0.224

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
34
Bell pepper
Mineral Summary Score
24
Okra
9
Bell pepper

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 food.
Protein
12%
Okra
5%
Bell pepper
Carbohydrates
7%
Okra
5%
Bell pepper
Fats
1%
Okra
1%
Bell pepper

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.032g)
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 Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 32)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Okra Bell pepper Opinion
Calories 33 20 Okra
Protein 1.93 0.86 Okra
Fats 0.19 0.17 Okra
Vitamin C 23 80.4 Bell pepper
Net carbs 4.25 2.940000057220459 Okra
Carbs 7.45 4.64 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.34 Okra
Calcium 82 10 Okra
Potassium 299 175 Okra
Magnesium 57 10 Okra
Sugar 1.48 2.4 Okra
Fiber 3.2 1.7 Okra
Copper 0.109 0.066 Okra
Zinc 0.58 0.13 Okra
Starch 0.34 0 Okra
Phosphorus 61 20 Okra
Sodium 7 3 Bell pepper
Vitamin A 716 370 Okra
Vitamin E 0.27 0.37 Bell pepper
Vitamin D 0 0
Vitamin B1 0.2 0.057 Okra
Vitamin B2 0.06 0.028 Okra
Vitamin B3 1 0.48 Okra
Vitamin B5 0.245 0.099 Okra
Vitamin B6 0.215 0.224 Bell pepper
Vitamin B12 0 0
Vitamin K 31.3 7.4 Okra
Folate 60 10 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.058 Okra
Monounsaturated Fat 0.017 0.008 Okra
Polyunsaturated fat 0.027 0.062 Bell pepper
Tryptophan 0.017 0.012 Okra
Threonine 0.065 0.036 Okra
Isoleucine 0.069 0.024 Okra
Leucine 0.105 0.036 Okra
Lysine 0.081 0.039 Okra
Methionine 0.021 0.007 Okra
Phenylalanine 0.065 0.092 Bell pepper
Valine 0.091 0.036 Okra
Histidine 0.031 0.01 Okra
Fructose 0.57 1.12 Bell pepper

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.