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  6. Okra vs. Pumpkin seeds

Okra vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between okra and pumpkin seeds

  • Okra has more vitamin C, vitamin B1, and vitamin B6, while pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Pumpkin seeds contain 77 times less vitamin C than okra. Okra contains 23mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • The amount of saturated fat in okra is lower.

The food types used in this comparison are Okra, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Okra vs Pumpkin seeds 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
Okra
4
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +49.1%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +58.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +359.6%
Contains more PotassiumPotassium +207.4%
Contains more IronIron +433.9%
Contains more CopperCopper +533%
Contains more ZincZinc +1675.9%
Contains more PhosphorusPhosphorus +50.8%

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
Okra
11
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more Vitamin B6Vitamin B6 +481.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Pumpkin seeds DV% diff.
Zinc 0.58mg 10.3mg 88%
Copper 0.109mg 0.69mg 65%
Fiber 3.2g 18.4g 61%
Polyunsaturated fat 0.027g 8.844g 59%
Magnesium 57mg 262mg 49%
Iron 0.62mg 3.31mg 34%
Protein 1.93g 18.55g 33%
Fats 0.19g 19.4g 30%
Vitamin K 31.3µg 26%
Vitamin C 23mg 0.3mg 25%
Calories 33kcal 446kcal 21%
Potassium 299mg 919mg 18%
Saturated fat 0.026g 3.67g 17%
Carbs 7.45g 53.75g 15%
Monounsaturated fat 0.017g 6.032g 15%
Vitamin B6 0.215mg 0.037mg 14%
Vitamin B1 0.2mg 0.034mg 14%
Folate 60µg 9µg 13%
Manganese 0.788mg 0.496mg 13%
Vitamin A 36µg 3µg 4%
Vitamin B3 1mg 0.286mg 4%
Vitamin B5 0.245mg 0.056mg 4%
Phosphorus 61mg 92mg 4%
Calcium 82mg 55mg 3%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Vitamin B2 0.06mg 0.052mg 1%
Selenium 0.7µg 1%
Net carbs 4.25g 35.35g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Sodium 7mg 18mg 0%
Tryptophan 0.017mg 0.326mg 0%
Threonine 0.065mg 0.683mg 0%
Isoleucine 0.069mg 0.956mg 0%
Leucine 0.105mg 1.572mg 0%
Lysine 0.081mg 1.386mg 0%
Methionine 0.021mg 0.417mg 0%
Phenylalanine 0.065mg 0.924mg 0%
Valine 0.091mg 1.491mg 0%
Histidine 0.031mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1890.7%
Contains more ProteinProtein +861.1%
Contains more FatsFats +10110.5%
Contains more CarbsCarbs +621.5%
Contains more OtherOther +347.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +35382.4%
Contains more Poly. FatPolyunsaturated fat +32655.6%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.