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  6. Okra vs. Pigeon pea raw

Okra vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are okra and pigeon pea raw different?

  • Okra is higher in vitamin C; however, pigeon pea raw is richer in copper, folate, iron, fiber, phosphorus, manganese, vitamin B1, potassium, and magnesium.
  • Daily need coverage for copper for pigeon pea raw is 105% higher.

Okra, raw and Pigeon peas (red gram), mature seeds, raw are the varieties used in this article.

Infographic

Okra vs Pigeon pea raw 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
Okra
1
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +221.1%
Contains more CalciumCalcium +58.5%
Contains more PotassiumPotassium +365.6%
Contains more IronIron +743.5%
Contains more CopperCopper +869.7%
Contains more ZincZinc +375.9%
Contains more PhosphorusPhosphorus +501.6%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +1071.4%

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.
Okra
Okra
5
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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +221.5%
Contains more Vitamin B2Vitamin B2 +211.7%
Contains more Vitamin B3Vitamin B3 +196.5%
Contains more Vitamin B5Vitamin B5 +416.7%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more FolateFolate +660%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Pigeon pea raw DV% diff.
Copper 0.109mg 1.057mg 105%
Folate 60µg 456µg 99%
Iron 0.62mg 5.23mg 58%
Fiber 3.2g 15g 47%
Phosphorus 61mg 367mg 44%
Manganese 0.788mg 1.791mg 44%
Protein 1.93g 21.7g 40%
Vitamin B1 0.2mg 0.643mg 37%
Potassium 299mg 1392mg 32%
Magnesium 57mg 183mg 30%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Vitamin B5 0.245mg 1.266mg 20%
Zinc 0.58mg 2.76mg 20%
Carbs 7.45g 62.78g 18%
Calories 33kcal 343kcal 16%
Selenium 0.7µg 8.2µg 14%
Vitamin B3 1mg 2.965mg 12%
Vitamin B2 0.06mg 0.187mg 10%
Polyunsaturated fat 0.027g 0.814g 5%
Calcium 82mg 130mg 5%
Vitamin B6 0.215mg 0.283mg 5%
Vitamin A 36µg 1µg 4%
Fats 0.19g 1.49g 2%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Saturated fat 0.026g 0.33g 1%
Net carbs 4.25g 47.78g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 17mg 0%
Monounsaturated fat 0.017g 0.012g 0%
Tryptophan 0.017mg 0.212mg 0%
Threonine 0.065mg 0.767mg 0%
Isoleucine 0.069mg 0.785mg 0%
Leucine 0.105mg 1.549mg 0%
Lysine 0.081mg 1.521mg 0%
Methionine 0.021mg 0.243mg 0%
Phenylalanine 0.065mg 1.858mg 0%
Valine 0.091mg 0.937mg 0%
Histidine 0.031mg 0.774mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +745.9%
Contains more ProteinProtein +1024.4%
Contains more FatsFats +684.2%
Contains more CarbsCarbs +742.7%
Contains more OtherOther +304.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +41.7%
Contains more Poly. FatPolyunsaturated fat +2914.8%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.