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  6. Okra vs. Poblano

Okra vs. Poblano — In-Depth Nutrition Comparison

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What are the main differences between okra and poblano?

  • Okra is richer in vitamin C, while poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, vitamin B5, and vitamin B3.
  • Poblano's daily need coverage for vitamin A is 394% higher.
  • Poblano has 12 times less vitamin C than okra. Okra has 23mg of vitamin C, while poblano has 2mg.

We used Okra, raw and Peppers, ancho, dried types in this comparison.

Infographic

Okra vs Poblano 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
2
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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains more CalciumCalcium +34.4%
Contains less SodiumSodium -83.7%
Contains more MagnesiumMagnesium +98.2%
Contains more PotassiumPotassium +706.4%
Contains more IronIron +1662.9%
Contains more CopperCopper +366.1%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +229.5%
Contains more ManganeseManganese +62.3%
Contains more SeleniumSelenium +314.3%

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +2738.9%
Contains more Vitamin B2Vitamin B2 +3658.3%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +713.5%
Contains more Vitamin B6Vitamin B6 +1544.2%
Contains more FolateFolate +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Poblano DV% diff.
Vitamin B6 0.215mg 3.535mg 255%
Vitamin B2 0.06mg 2.255mg 169%
Iron 0.62mg 10.93mg 129%
Vitamin A 36µg 1022µg 110%
Fiber 3.2g 21.6g 74%
Potassium 299mg 2411mg 62%
Copper 0.109mg 0.508mg 44%
Vitamin B5 0.245mg 1.993mg 35%
Vitamin B3 1mg 6.403mg 34%
Polyunsaturated fat 0.027g 4.511g 30%
Vitamin K 31.3µg 26%
Vitamin C 23mg 2mg 23%
Manganese 0.788mg 1.279mg 21%
Protein 1.93g 11.86g 20%
Phosphorus 61mg 201mg 20%
Carbs 7.45g 51.42g 15%
Magnesium 57mg 113mg 13%
Calories 33kcal 281kcal 12%
Fats 0.19g 8.2g 12%
Zinc 0.58mg 1.42mg 8%
Selenium 0.7µg 2.9µg 4%
Saturated fat 0.026g 0.82g 4%
Calcium 82mg 61mg 2%
Sodium 7mg 43mg 2%
Vitamin E 0.27mg 2%
Vitamin B1 0.2mg 0.179mg 2%
Folate 60µg 69µg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.017g 0.492g 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 4.2g N/A
Calories per 10 g protein 171kcal 237kcal N/A
Weight per 100 calories 303g 36g N/A
Unsaturated / Saturated Fat ratio 1.7 6.1 N/A
Net carbs 4.25g 29.82g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.155mg 0%
Threonine 0.065mg 0.425mg 0%
Isoleucine 0.069mg 0.373mg 0%
Leucine 0.105mg 0.605mg 0%
Lysine 0.081mg 0.515mg 0%
Methionine 0.021mg 0.142mg 0%
Phenylalanine 0.065mg 0.361mg 0%
Valine 0.091mg 0.489mg 0%
Histidine 0.031mg 0.232mg 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
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +295.8%
Contains more ProteinProtein +514.5%
Contains more FatsFats +4215.8%
Contains more CarbsCarbs +590.2%
Contains more OtherOther +592.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
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
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +2794.1%
Contains more Poly. FatPolyunsaturated fat +16607.4%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.