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 RAE, and Vitamin C.
- Daily need coverage for Vitamin B1 from Okra is 13% higher.
- Okra contains 2 times more Magnesium than Pumpkin flowers. Okra contains 57mg of Magnesium, while Pumpkin flowers contain 24mg.
Food types used in this article are Okra, raw and Pumpkin flowers, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+110.3%
Contains
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Magnesium
+137.5%
Contains
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Phosphorus
+24.5%
Contains
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Potassium
+72.8%
Contains
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Iron
+12.9%
Contains
less
Sodium
-28.6%
Equal in Selenium - 0.7
Contains
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Calcium
+110.3%
Contains
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Magnesium
+137.5%
Contains
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Phosphorus
+24.5%
Contains
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Potassium
+72.8%
Contains
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Iron
+12.9%
Contains
less
Sodium
-28.6%
Equal in Selenium - 0.7
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.
:
Contains
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Vitamin B1
+376.2%
Contains
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Vitamin B3
+44.9%
Contains
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Vitamin A
+171.9%
Contains
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Vitamin C
+21.7%
Contains
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Vitamin B2
+25%
Equal in Folate - 59
Contains
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Vitamin B1
+376.2%
Contains
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Vitamin B3
+44.9%
Contains
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Vitamin A
+171.9%
Contains
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Vitamin C
+21.7%
Contains
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Vitamin B2
+25%
Equal in Folate - 59
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+87.4%
Contains
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Fats
+171.4%
Contains
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Carbs
+127.1%
Contains
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Other
+80.9%
Equal in Water - 95.15
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+87.4%
Contains
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Fats
+171.4%
Contains
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Carbs
+127.1%
Contains
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Other
+80.9%
Equal in Water - 95.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-27.8%
Contains
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Monounsaturated Fat
+88.9%
Contains
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Polyunsaturated fat
+575%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
less
Saturated Fat
-27.8%
Contains
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Monounsaturated Fat
+88.9%
Contains
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Polyunsaturated fat
+575%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 3.28g |
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| Protein | 1.93g | 1.03g |
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| Fats | 0.19g | 0.07g |
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| Carbs | 7.45g | 3.28g |
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| Calories | 33kcal | 15kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g |
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| Fiber | 3.2g |
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| Calcium | 82mg | 39mg |
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| Iron | 0.62mg | 0.7mg |
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| Magnesium | 57mg | 24mg |
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| Phosphorus | 61mg | 49mg |
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| Potassium | 299mg | 173mg |
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| Sodium | 7mg | 5mg |
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| Zinc | 0.58mg |
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| Copper | 0.109mg |
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| Manganese | 0.788mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 1947IU |
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| Vitamin A RAE | 36µg | 97µg |
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| Vitamin E | 0.27mg |
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| Vitamin C | 23mg | 28mg |
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| Vitamin B1 | 0.2mg | 0.042mg |
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| Vitamin B2 | 0.06mg | 0.075mg |
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| Vitamin B3 | 1mg | 0.69mg |
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| Vitamin B5 | 0.245mg |
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| Vitamin B6 | 0.215mg |
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| Folate | 60µg | 59µg |
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| Vitamin K | 31.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g | 0.036g |
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| Monounsaturated Fat | 0.017g | 0.009g |
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| Polyunsaturated fat | 0.027g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
25%
Minerals Daily Need Coverage Score
30%
10%
Comparison summary
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.01g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)