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Okra vs Peppers - In-Depth Nutrition Comparison

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How are Okra and Peppers different?

  • Okra is richer in Manganese, Vitamin K, Folate, Vitamin B1, Magnesium, Fiber, and Calcium, while Peppers are higher in Vitamin C, Iron, and Copper.
  • Peppers covers your daily need of Vitamin C 244% more than Okra.
  • Okra contains 5 times more Calcium than Peppers. Okra contains 82mg of Calcium, while Peppers contain 18mg.

Okra, raw and Peppers, hot chili, green, raw types were used in this article.

Infographic

Okra vs Peppers 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
Okra
4
:
Contains more Calcium +355.6%
Contains more Magnesium +128%
Contains more Phosphorus +32.6%
Contains more Zinc +93.3%
Contains more Iron +93.5%
Contains more Potassium +13.7%
Contains more Copper +59.6%
Equal in Sodium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Calcium +355.6%
Contains more Magnesium +128%
Contains more Phosphorus +32.6%
Contains more Zinc +93.3%
Contains more Iron +93.5%
Contains more Potassium +13.7%
Contains more Copper +59.6%
Equal in Sodium - 7

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
5
:
Contains more Vitamin B1 +122.2%
Contains more Vitamin B5 +301.6%
Contains more Folate +160.9%
Contains more Vitamin K +118.9%
Contains more Vitamin A +64.7%
Contains more Vitamin E +155.6%
Contains more Vitamin C +954.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +29.3%
Equal in Vitamin B3 - 0.95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B5 +301.6%
Contains more Folate +160.9%
Contains more Vitamin K +118.9%
Contains more Vitamin A +64.7%
Contains more Vitamin E +155.6%
Contains more Vitamin C +954.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +29.3%
Equal in Vitamin B3 - 0.95

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 Peppers
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Peppers Opinion
Net carbs 4.25g 7.96g Peppers
Protein 1.93g 2g Peppers
Fats 0.19g 0.2g Peppers
Carbs 7.45g 9.46g Peppers
Calories 33kcal 40kcal Peppers
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 5.1g Okra
Fiber 3.2g 1.5g Okra
Calcium 82mg 18mg Okra
Iron 0.62mg 1.2mg Peppers
Magnesium 57mg 25mg Okra
Phosphorus 61mg 46mg Okra
Potassium 299mg 340mg Peppers
Sodium 7mg 7mg
Zinc 0.58mg 0.3mg Okra
Copper 0.109mg 0.174mg Peppers
Vitamin A 716IU 1179IU Peppers
Vitamin E 0.27mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 242.5mg Peppers
Vitamin B1 0.2mg 0.09mg Okra
Vitamin B2 0.06mg 0.09mg Peppers
Vitamin B3 1mg 0.95mg Okra
Vitamin B5 0.245mg 0.061mg Okra
Vitamin B6 0.215mg 0.278mg Peppers
Folate 60µg 23µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 14.3µg Okra
Tryptophan 0.017mg 0.026mg Peppers
Threonine 0.065mg 0.074mg Peppers
Isoleucine 0.069mg 0.065mg Okra
Leucine 0.105mg 0.105mg
Lysine 0.081mg 0.089mg Peppers
Methionine 0.021mg 0.024mg Peppers
Phenylalanine 0.065mg 0.062mg Okra
Valine 0.091mg 0.084mg Okra
Histidine 0.031mg 0.041mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.021g Peppers
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.109g Peppers

Which food is preferable for your diet?

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

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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
90
Peppers
Mineral Summary Score
24
Okra
23
Peppers

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
12%
Peppers
Carbohydrates
7%
Okra
9%
Peppers
Fats
1%
Okra
1%
Peppers

Comparison summary

Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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)
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.
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

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.