Okra vs. Horned melon — In-Depth Nutrition Comparison
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How are okra and horned melon different?
- Okra is higher in manganese, vitamin C, vitamin B1, folate, vitamin B6, vitamin A, copper, calcium, and potassium; however, horned melon is richer in iron.
- Daily need coverage for manganese for okra is 33% higher.
- Okra contains 20 times more folate than horned melon. While okra contains 60µg of folate, horned melon contains only 3µg.
Okra, raw and Horned melon (Kiwano) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +42.5% |
| Contains more CalciumCalcium | +530.8% |
| Contains more PotassiumPotassium | +143.1% |
| Contains more CopperCopper | +445% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +64.9% |
| Contains more ManganeseManganese | +1920.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +82.3% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin CVitamin C | +334% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1900% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more OtherOther | +97.7% |
| Contains more FatsFats | +563.2% |
~equal in
Protein
~1.78g
~equal in
Carbs
~7.56g
~equal in
Water
~88.97g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 0.039mg | 33% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 5.3mg | 20% |
| Vitamin B1 | 0.2mg | 0.025mg | 15% |
| Folate | 60µg | 3µg | 14% |
| Fiber | 3.2g | 13% | |
| Vitamin B6 | 0.215mg | 0.063mg | 12% |
| Copper | 0.109mg | 0.02mg | 10% |
| Calcium | 82mg | 13mg | 7% |
| Iron | 0.62mg | 1.13mg | 6% |
| Potassium | 299mg | 123mg | 5% |
| Magnesium | 57mg | 40mg | 4% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Phosphorus | 61mg | 37mg | 3% |
| Vitamin B3 | 1mg | 0.565mg | 3% |
| Vitamin A | 36µg | 7µg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Fats | 0.19g | 1.26g | 2% |
| Vitamin B5 | 0.245mg | 0.183mg | 1% |
| Calories | 33kcal | 44kcal | 1% |
| Fructose | 0.57g | 1% | |
| Zinc | 0.58mg | 0.48mg | 1% |
| Selenium | 0.7µg | 1% | |
| Protein | 1.93g | 1.78g | 0% |
| Carbs | 7.45g | 7.56g | 0% |
| Net carbs | 4.25g | 7.56g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
5%
Minerals Daily Need Coverage Score
30%
13%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is cheaper?
Okra is cheaper (difference - $0.4)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 48)