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Okra vs. Pepperoni — In-Depth Nutrition Comparison

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A recap on differences between okra and pepperoni

  • Okra is higher in vitamin C and vitamin K, yet pepperoni is higher in vitamin B12, selenium, vitamin B3, zinc, and vitamin B2.
  • Pepperoni covers your daily saturated fat needs 88% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Pepperoni, beef and pork, sliced.

Infographic

Okra vs Pepperoni 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
4
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 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +331.6%
Contains more CopperCopper +19.8%
Contains less SodiumSodium -99.6%
Contains more IronIron +114.5%
Contains more ZincZinc +320.7%
Contains more PhosphorusPhosphorus +159%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +4042.9%
~equal in Potassium ~274mg

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% 0% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +439.7%
Contains more FolateFolate +1100%
Contains more Vitamin EVitamin E +281.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B2Vitamin B2 +328.3%
Contains more Vitamin B3Vitamin B3 +398.7%
Contains more Vitamin B5Vitamin B5 +279.6%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +316.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +531.4%
Contains more WaterWater +213.8%
Contains more ProteinProtein +897.4%
Contains more FatsFats +24257.9%
Contains more OtherOther +457.6%

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
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +122076.5%
Contains more Poly. FatPolyunsaturated fat +16411.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Pepperoni DV% diff.
Saturated fat 0.026g 17.708g 80%
Fats 0.19g 46.28g 71%
Sodium 7mg 1582mg 68%
Vitamin B12 0µg 1.3µg 54%
Monounsaturated fat 0.017g 20.77g 52%
Selenium 0.7µg 29µg 51%
Protein 1.93g 19.25g 35%
Cholesterol 0mg 97mg 32%
Polyunsaturated fat 0.027g 4.458g 30%
Vitamin C 23mg 0mg 26%
Vitamin B3 1mg 4.987mg 25%
Calories 33kcal 504kcal 24%
Vitamin K 31.3µg 5.8µg 21%
Zinc 0.58mg 2.44mg 17%
Vitamin B2 0.06mg 0.257mg 15%
Folate 60µg 5µg 14%
Vitamin B5 0.245mg 0.93mg 14%
Phosphorus 61mg 158mg 14%
Fiber 3.2g 0g 13%
Manganese 0.788mg 1.074mg 12%
Vitamin B6 0.215mg 0.362mg 11%
Iron 0.62mg 1.33mg 9%
Magnesium 57mg 18mg 9%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 52IU 7%
Choline 12.3mg 51.2mg 7%
Calcium 82mg 19mg 6%
Vitamin B1 0.2mg 0.271mg 6%
Vitamin E 0.27mg 1.03mg 5%
Vitamin A 36µg 0µg 4%
Copper 0.109mg 0.091mg 2%
Carbs 7.45g 1.18g 2%
Potassium 299mg 274mg 1%
Fructose 0.57g 0g 1%
Net carbs 4.25g 1.18g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 1.527g N/A
Tryptophan 0.017mg 0.23mg 0%
Threonine 0.065mg 0.869mg 0%
Isoleucine 0.069mg 0.901mg 0%
Leucine 0.105mg 1.575mg 0%
Lysine 0.081mg 1.652mg 0%
Methionine 0.021mg 0.511mg 0%
Phenylalanine 0.065mg 0.778mg 0%
Valine 0.091mg 0.987mg 0%
Histidine 0.031mg 0.688mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pepperoni
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
47%
Pepperoni
Minerals Daily Need Coverage Score
30%
Okra
76%
Pepperoni

Comparison summary

Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1575mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 17.682g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food is richer in minerals?
?
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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.