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Okra vs. Chickpea raw — In-Depth Nutrition Comparison

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The main differences between okra and chickpea raw

  • Okra is richer in vitamin C, yet chickpea raw is richer in manganese, folate, copper, iron, fiber, phosphorus, vitamin B5, vitamin B6, and vitamin B1.
  • Daily need coverage for manganese for chickpea raw is 892% higher.
  • Okra contains 6 times more vitamin C than chickpea raw. Okra contains 23mg of vitamin C, while chickpea raw contains 4mg.

Food types used in this article are Okra, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Okra vs Chickpea raw 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
3
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +43.9%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +38.6%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +595.2%
Contains more CopperCopper +501.8%
Contains more ZincZinc +375.9%
Contains more PhosphorusPhosphorus +313.1%
Contains more ManganeseManganese +2603.8%

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
3
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +475%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin KVitamin K +247.8%
Contains more Vitamin EVitamin E +203.7%
Contains more Vitamin B1Vitamin B1 +138.5%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B5Vitamin B5 +548.2%
Contains more Vitamin B6Vitamin B6 +148.8%
Contains more FolateFolate +828.3%
Contains more CholineCholine +707.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1066.4%
Contains more ProteinProtein +960.6%
Contains more FatsFats +3078.9%
Contains more CarbsCarbs +745%
Contains more OtherOther +236.5%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +8000%
Contains more Poly. FatPolyunsaturated fat +10014.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Chickpea raw DV% diff.
Manganese 0.788mg 21.306mg 892%
Folate 60µg 557µg 124%
Copper 0.109mg 0.656mg 61%
Iron 0.62mg 4.31mg 46%
Protein 1.93g 20.47g 37%
Fiber 3.2g 12.2g 36%
Phosphorus 61mg 252mg 27%
Vitamin B5 0.245mg 1.588mg 27%
Vitamin B6 0.215mg 0.535mg 25%
Vitamin B1 0.2mg 0.477mg 23%
Vitamin C 23mg 4mg 21%
Zinc 0.58mg 2.76mg 20%
Carbs 7.45g 62.95g 19%
Vitamin K 31.3µg 9µg 19%
Polyunsaturated fat 0.027g 2.731g 18%
Calories 33kcal 378kcal 17%
Choline 12.3mg 99.3mg 16%
Vitamin B2 0.06mg 0.212mg 12%
Potassium 299mg 718mg 12%
Fats 0.19g 6.04g 9%
Magnesium 57mg 79mg 5%
Vitamin E 0.27mg 0.82mg 4%
Vitamin A 36µg 3µg 4%
Saturated fat 0.026g 0.603g 3%
Monounsaturated fat 0.017g 1.377g 3%
Vitamin B3 1mg 1.541mg 3%
Calcium 82mg 57mg 3%
Sodium 7mg 24mg 1%
Selenium 0.7µg 0µg 1%
Fructose 0.57g 1%
Net carbs 4.25g 50.75g N/A
Sugar 1.48g 10.7g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.2mg 0%
Threonine 0.065mg 0.766mg 0%
Isoleucine 0.069mg 0.882mg 0%
Leucine 0.105mg 1.465mg 0%
Lysine 0.081mg 1.377mg 0%
Methionine 0.021mg 0.27mg 0%
Phenylalanine 0.065mg 1.103mg 0%
Valine 0.091mg 0.865mg 0%
Histidine 0.031mg 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Chickpea raw
Minerals Daily Need Coverage Score
30%
Okra
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 9.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.577g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.