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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 RAE.
  • Pumpkin covers your daily Vitamin A RAE 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 Phosphorus +38.6%
Contains more Zinc +81.3%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains less Sodium -85.7%
Contains more Copper +16.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Phosphorus +38.6%
Contains more Zinc +81.3%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains less Sodium -85.7%
Contains more Copper +16.5%

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 Folate +275%
Contains more Vitamin K +2745.5%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 Folate +275%
Contains more Vitamin K +2745.5%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Pumpkin
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
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

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.

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.