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Okra vs. Jalapeño — In-Depth Nutrition Comparison

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What are the differences between Okra and Jalapeño?

  • Okra is higher in Manganese, Vitamin B1, Vitamin K, Magnesium, Folate, Calcium, and Copper, however, Jalapeño is richer in Vitamin C, Vitamin E , and Vitamin B6.
  • Jalapeño's daily need coverage for Vitamin C is 106% more.
  • Jalapeño contains 8 times less Manganese than Okra. Okra contains 0.788mg of Manganese, while Jalapeño contains 0.097mg.

We used Okra, raw and Peppers, jalapeno, raw types in this article.

Infographic

Okra vs Jalapeño 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
9
:
Contains more Calcium +583.3%
Contains more Iron +148%
Contains more Magnesium +280%
Contains more Phosphorus +134.6%
Contains more Potassium +20.6%
Contains more Zinc +314.3%
Contains more Copper +137%
Contains more Manganese +712.4%
Contains more Selenium +75%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +583.3%
Contains more Iron +148%
Contains more Magnesium +280%
Contains more Phosphorus +134.6%
Contains more Potassium +20.6%
Contains more Zinc +314.3%
Contains more Copper +137%
Contains more Manganese +712.4%
Contains more Selenium +75%
Contains less Sodium -57.1%

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
:
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
Contains more Choline +64%
Contains more Vitamin K +69.2%
Contains more Vitamin A +50.6%
Contains more Vitamin E +1225.9%
Contains more Vitamin C +415.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +94.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
Contains more Choline +64%
Contains more Vitamin K +69.2%
Contains more Vitamin A +50.6%
Contains more Vitamin E +1225.9%
Contains more Vitamin C +415.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +94.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
3
:
Contains more Protein +112.1%
Contains more Carbs +14.6%
Contains more Other +60.4%
Contains more Fats +94.7%
Equal in Water - 91.69
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +112.1%
Contains more Carbs +14.6%
Contains more Other +60.4%
Contains more Fats +94.7%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
:
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +314.8%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -71.7%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +314.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
2
:
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +362.5%
Contains more Fructose +361.4%
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
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +362.5%
Contains more Fructose +361.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Jalapeño Opinion
Net carbs 4.25g 3.7g Okra
Protein 1.93g 0.91g Okra
Fats 0.19g 0.37g Jalapeño
Carbs 7.45g 6.5g Okra
Calories 33kcal 29kcal Okra
Starch 0.34g Okra
Fructose 0.57g 2.63g Jalapeño
Sugar 1.48g 4.12g Okra
Fiber 3.2g 2.8g Okra
Calcium 82mg 12mg Okra
Iron 0.62mg 0.25mg Okra
Magnesium 57mg 15mg Okra
Phosphorus 61mg 26mg Okra
Potassium 299mg 248mg Okra
Sodium 7mg 3mg Jalapeño
Zinc 0.58mg 0.14mg Okra
Copper 0.109mg 0.046mg Okra
Manganese 0.788mg 0.097mg Okra
Selenium 0.7µg 0.4µg Okra
Vitamin A 716IU 1078IU Jalapeño
Vitamin A RAE 36µg 54µg Jalapeño
Vitamin E 0.27mg 3.58mg Jalapeño
Vitamin C 23mg 118.6mg Jalapeño
Vitamin B1 0.2mg 0.04mg Okra
Vitamin B2 0.06mg 0.07mg Jalapeño
Vitamin B3 1mg 1.28mg Jalapeño
Vitamin B5 0.245mg 0.315mg Jalapeño
Vitamin B6 0.215mg 0.419mg Jalapeño
Folate 60µg 27µg Okra
Choline 12.3mg 7.5mg Okra
Vitamin K 31.3µg 18.5µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.092g Okra
Monounsaturated Fat 0.017g 0.029g Jalapeño
Polyunsaturated fat 0.027g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Okra
59%
Jalapeño
Minerals Daily Need Coverage Score
30%
Okra
9%
Jalapeño

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.64g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.066g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 32)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.2)
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.