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Okra vs. Black pepper — In-Depth Nutrition Comparison

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How are okra and black pepper different?

  • Okra is richer in vitamin C, while black pepper is higher in manganese, copper, iron, vitamin K, fiber, calcium, potassium, magnesium, and vitamin B5.
  • Black pepper covers your daily need for manganese, 520% more than okra.

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

Infographic

Okra vs Black pepper infographic
Infographic link

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.
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%
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%
Contains less SodiumSodium -65%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more FolateFolate +252.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~11.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +618.9%
Contains more ProteinProtein +438.3%
Contains more FatsFats +1615.8%
Contains more CarbsCarbs +758.4%
Contains more OtherOther +1069.4%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2900%
Contains more GlucoseGlucose +33.3%
Contains more FructoseFructose +147.8%
Contains more GalactoseGalactose +∞%
~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.
Okra Black pepper
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 Okra Black pepper DV% diff.
Manganese 0.788mg 12.753mg 520%
Copper 0.109mg 1.33mg 136%
Iron 0.62mg 9.71mg 114%
Vitamin K 31.3µg 163.7µg 110%
Fiber 3.2g 25.3g 88%
Calcium 82mg 443mg 36%
Potassium 299mg 1329mg 30%
Magnesium 57mg 171mg 27%
Vitamin C 23mg 0mg 26%
Vitamin B5 0.245mg 1.399mg 23%
Carbs 7.45g 63.95g 19%
Protein 1.93g 10.39g 17%
Phosphorus 61mg 158mg 14%
Calories 33kcal 251kcal 11%
Folate 60µg 17µg 11%
Vitamin B2 0.06mg 0.18mg 9%
Selenium 0.7µg 4.9µg 8%
Vitamin B1 0.2mg 0.108mg 8%
Vitamin B6 0.215mg 0.291mg 6%
Polyunsaturated fat 0.027g 0.998g 6%
Saturated fat 0.026g 1.392g 6%
Zinc 0.58mg 1.19mg 6%
Vitamin E 0.27mg 1.04mg 5%
Fats 0.19g 3.26g 5%
Monounsaturated fat 0.017g 0.739g 2%
Vitamin B3 1mg 1.143mg 1%
Vitamin A 36µg 27µg 1%
Sodium 7mg 20mg 1%
Net carbs 4.25g 38.65g N/A
Sugar 1.48g 0.64g N/A
Starch 0.34g 0%
Choline 12.3mg 11.3mg 0%
Tryptophan 0.017mg 0.058mg 0%
Threonine 0.065mg 0.244mg 0%
Isoleucine 0.069mg 0.366mg 0%
Leucine 0.105mg 1.014mg 0%
Lysine 0.081mg 0.244mg 0%
Methionine 0.021mg 0.096mg 0%
Phenylalanine 0.065mg 0.446mg 0%
Valine 0.091mg 0.547mg 0%
Histidine 0.031mg 0.159mg 0%
Fructose 0.57g 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

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

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