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 156% 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.
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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 more MagnesiumMagnesium | +375% |
| Contains more CalciumCalcium | +290.5% |
| Contains more ZincZinc | +81.3% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains more ManganeseManganese | +530.4% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +13.7% |
| Contains more IronIron | +29% |
| Contains more CopperCopper | +16.5% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +155.6% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +252.5% |
| Contains more Vitamin KVitamin K | +2745.5% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +50% |
| Contains more Vitamin AVitamin A | +1083.3% |
| Contains more Vitamin EVitamin E | +292.6% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 36µg | 426µg | 43% |
| Manganese | 0.788mg | 0.125mg | 29% |
| Vitamin K | 31.3µg | 1.1µg | 25% |
| Vitamin C | 23mg | 9mg | 16% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Vitamin B6 | 0.215mg | 0.061mg | 12% |
| Folate | 60µg | 16µg | 11% |
| Magnesium | 57mg | 12mg | 11% |
| Fiber | 3.2g | 0.5g | 11% |
| Calcium | 82mg | 21mg | 6% |
| Vitamin E | 0.27mg | 1.06mg | 5% |
| Vitamin B2 | 0.06mg | 0.11mg | 4% |
| Vitamin B3 | 1mg | 0.6mg | 3% |
| Iron | 0.62mg | 0.8mg | 2% |
| Protein | 1.93g | 1g | 2% |
| Copper | 0.109mg | 0.127mg | 2% |
| Zinc | 0.58mg | 0.32mg | 2% |
| Phosphorus | 61mg | 44mg | 2% |
| Choline | 12.3mg | 8.2mg | 1% |
| Vitamin B5 | 0.245mg | 0.298mg | 1% |
| Fructose | 0.57g | 1% | |
| Selenium | 0.7µg | 0.3µg | 1% |
| Potassium | 299mg | 340mg | 1% |
| Calories | 33kcal | 26kcal | 0% |
| Fats | 0.19g | 0.1g | 0% |
| Carbs | 7.45g | 6.5g | 0% |
| Net carbs | 4.25g | 6g | N/A |
| Sugar | 1.48g | 2.76g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Saturated fat | 0.026g | 0.052g | 0% |
| Monounsaturated fat | 0.017g | 0.013g | 0% |
| Polyunsaturated fat | 0.027g | 0.005g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.065mg | 0.029mg | 0% |
| Isoleucine | 0.069mg | 0.031mg | 0% |
| Leucine | 0.105mg | 0.046mg | 0% |
| Lysine | 0.081mg | 0.054mg | 0% |
| Methionine | 0.021mg | 0.011mg | 0% |
| Phenylalanine | 0.065mg | 0.032mg | 0% |
| Valine | 0.091mg | 0.035mg | 0% |
| Histidine | 0.031mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +93% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +14.6% |
~equal in
Water
~91.6g
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +30.8% |
| Contains more Poly. FatPolyunsaturated fat | +440% |