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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" charts 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%
Contains more Manganese +1258.6%
Contains more Selenium +250%
Equal in Zinc - 0.61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
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%
Contains more Manganese +1258.6%
Contains more Selenium +250%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +382.5%
Contains more Carbs +148.3%
Contains more Other +183.3%
Equal in Fats - 0.2
Equal in Water - 96.1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +382.5%
Contains more Carbs +148.3%
Contains more Other +183.3%
Equal in Fats - 0.2
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +222.2%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +222.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Okra
Fructose 0.57g Okra
Sugar 1.48g 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
Manganese 0.788mg 0.058mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg Okra
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 K 31.3µg Okra
Tryptophan 0.017mg 0.002mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg 0.009mg Okra
Methionine 0.021mg 0.003mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
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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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%
Okra
9%
Winter melon
Minerals Daily Need Coverage Score
30%
Okra
8%
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

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. 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.