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Okra vs. Pumpkin flowers — In-Depth Nutrition Comparison

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The main differences between okra and pumpkin flowers

  • Okra is richer in vitamin B1 and magnesium, yet pumpkin flowers are richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for pumpkin flowers is 25% higher.
  • Okra contains 5 times more vitamin B1 than pumpkin flowers. Okra contains 0.2mg of vitamin B1, while pumpkin flowers contain 0.042mg.

Food types used in this article are Okra, raw and Pumpkin flowers, raw.

Infographic

Okra vs Pumpkin flowers 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
7
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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +110.3%
Contains more PotassiumPotassium +72.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +∞%
Contains more IronIron +12.9%
Contains less SodiumSodium -28.6%
~equal in Selenium ~0.7µg

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
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 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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +376.2%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +21.7%
Contains more Vitamin AVitamin A +169.4%
Contains more Vitamin B2Vitamin B2 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Okra Pumpkin flowers DV% diff.
Manganese 0.788mg 34%
Vitamin K 31.3µg 26%
Vitamin B6 0.215mg 17%
Vitamin B1 0.2mg 0.042mg 13%
Fiber 3.2g 13%
Copper 0.109mg 12%
Magnesium 57mg 24mg 8%
Vitamin A 36µg 97µg 7%
Vitamin C 23mg 28mg 6%
Zinc 0.58mg 5%
Vitamin B5 0.245mg 5%
Potassium 299mg 173mg 4%
Calcium 82mg 39mg 4%
Vitamin B3 1mg 0.69mg 2%
Phosphorus 61mg 49mg 2%
Protein 1.93g 1.03g 2%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.06mg 0.075mg 1%
Calories 33kcal 15kcal 1%
Fructose 0.57g 1%
Iron 0.62mg 0.7mg 1%
Carbs 7.45g 3.28g 1%
Fats 0.19g 0.07g 0%
Net carbs 4.25g 3.28g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 5mg 0%
Selenium 0.7µg 0.7µg 0%
Folate 60µg 59µg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.017g 0.009g 0%
Polyunsaturated fat 0.027g 0.004g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +87.4%
Contains more FatsFats +171.4%
Contains more CarbsCarbs +127.1%
Contains more OtherOther +80.9%
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
3
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +88.9%
Contains more Poly. FatPolyunsaturated fat +575%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.