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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
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 less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
3
:
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
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 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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
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%

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 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
Rich in vitamins ok
Lower in Cholesterol 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 g 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
Vitamin A 716IU 1078IU Jalapeño
Vitamin E 0.27mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 18.5µg Okra
Tryptophan 0.017mg mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg mg Okra
Methionine 0.021mg mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.092g Okra
Monounsaturated Fat 0.017g 0.029g Jalapeño
Polyunsaturated fat 0.027g 0.112g 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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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
64
Jalapeño
Mineral Summary Score
24
Okra
10
Jalapeño

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
5%
Jalapeño
Carbohydrates
7%
Okra
7%
Jalapeño
Fats
1%
Okra
2%
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 is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.