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Okra vs Winter melon - In-Depth Nutrition Comparison

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Differences between Okra and Winter melon

  • Winter melon contains less Manganese, Vitamin B6, Folate, Vitamin B1, Magnesium, Vitamin C, Copper, Potassium, Calcium, and Phosphorus than Okra.
  • Okra's daily need coverage for Manganese is 32% higher.
  • Winter melon contains 50 times less Potassium than Okra. Okra contains 299mg of Potassium, while Winter melon contains 6mg.

The food types used in this comparison are Okra, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Okra vs Winter melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +331.6%
Contains more Iron +55%
Contains more Magnesium +470%
Contains more Phosphorus +221.1%
Contains more Potassium +4883.3%
Contains less Sodium -93.7%
Contains more Copper +373.9%
Equal in Zinc - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +331.6%
Contains more Iron +55%
Contains more Magnesium +470%
Contains more Phosphorus +221.1%
Contains more Potassium +4883.3%
Contains less Sodium -93.7%
Contains more Copper +373.9%
Equal in Zinc - 0.61

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +76.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +514.3%
Contains more Folate +1100%
Contains more Vitamin B2 +83.3%
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 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +76.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +514.3%
Contains more Folate +1100%
Contains more Vitamin B2 +83.3%

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 Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Winter melon Opinion
Net carbs 4.25g 0.1g Okra
Protein 1.93g 0.4g Okra
Fats 0.19g 0.2g Winter melon
Carbs 7.45g 3g Okra
Calories 33kcal 13kcal Okra
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g g Winter melon
Fiber 3.2g 2.9g Okra
Calcium 82mg 19mg Okra
Iron 0.62mg 0.4mg Okra
Magnesium 57mg 10mg Okra
Phosphorus 61mg 19mg Okra
Potassium 299mg 6mg Okra
Sodium 7mg 111mg Okra
Zinc 0.58mg 0.61mg Winter melon
Copper 0.109mg 0.023mg Okra
Vitamin A 716IU 0IU Okra
Vitamin E 0.27mg mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 13mg Okra
Vitamin B1 0.2mg 0.04mg Okra
Vitamin B2 0.06mg 0.11mg Winter melon
Vitamin B3 1mg 0.4mg Okra
Vitamin B5 0.245mg 0.133mg Okra
Vitamin B6 0.215mg 0.035mg Okra
Folate 60µg 5µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg µg Okra
Tryptophan 0.017mg 0.002mg Okra
Threonine 0.065mg mg Okra
Isoleucine 0.069mg mg Okra
Leucine 0.105mg mg Okra
Lysine 0.081mg 0.009mg Okra
Methionine 0.021mg 0.003mg Okra
Phenylalanine 0.065mg mg Okra
Valine 0.091mg mg Okra
Histidine 0.031mg mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.016g Winter melon
Monounsaturated Fat 0.017g 0.037g Winter melon
Polyunsaturated fat 0.027g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Winter melon
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
9
Winter melon
Mineral Summary Score
24
Okra
9
Winter melon

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
2%
Winter melon
Carbohydrates
7%
Okra
3%
Winter melon
Fats
1%
Okra
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 104mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.