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Okra vs Pumpkin - In-Depth Nutrition Comparison

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Significant differences between Okra and Pumpkin

  • Okra has more Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Folate, Fiber, Magnesium, and Calcium, however Pumpkin is richer in Vitamin A.
  • Pumpkin covers your daily Vitamin A needs 43% more than Okra.
  • Pumpkin has 28 times less Vitamin K than Okra. Okra has 31.3µg of Vitamin K, while Pumpkin has 1.1µg.

Specific food types used in this comparison are Okra, raw and Pumpkin, raw.

Infographic

Okra vs Pumpkin 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 +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains more Copper +16.5%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains more Copper +16.5%
Contains less Sodium -85.7%

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
6
:
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Vitamin K +2745.5%
Contains more Folate +275%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Vitamin K +2745.5%
Contains more Folate +275%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%

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
55
Pumpkin
Mineral Summary Score
24
Okra
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
7%
Okra
7%
Pumpkin
Fats
1%
Okra
0%
Pumpkin

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Okra Pumpkin Opinion
Calories 33 26 Okra
Protein 1.93 1 Okra
Fats 0.19 0.1 Okra
Vitamin C 23 9 Okra
Net carbs 4.25 6 Pumpkin
Carbs 7.45 6.5 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.8 Pumpkin
Calcium 82 21 Okra
Potassium 299 340 Pumpkin
Magnesium 57 12 Okra
Sugar 1.48 2.76 Okra
Fiber 3.2 0.5 Okra
Copper 0.109 0.127 Pumpkin
Zinc 0.58 0.32 Okra
Starch 0.34 Okra
Phosphorus 61 44 Okra
Sodium 7 1 Pumpkin
Vitamin A 716 8513 Pumpkin
Vitamin E 0.27 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.11 Pumpkin
Vitamin B3 1 0.6 Okra
Vitamin B5 0.245 0.298 Pumpkin
Vitamin B6 0.215 0.061 Okra
Vitamin B12 0 0
Vitamin K 31.3 1.1 Okra
Folate 60 16 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.052 Okra
Monounsaturated Fat 0.017 0.013 Okra
Polyunsaturated fat 0.027 0.005 Okra
Tryptophan 0.017 0.012 Okra
Threonine 0.065 0.029 Okra
Isoleucine 0.069 0.031 Okra
Leucine 0.105 0.046 Okra
Lysine 0.081 0.054 Okra
Methionine 0.021 0.011 Okra
Phenylalanine 0.065 0.032 Okra
Valine 0.091 0.035 Okra
Histidine 0.031 0.016 Okra
Fructose 0.57 Okra

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.