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Passion fruit vs. Okra — In-Depth Nutrition Comparison

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How are passion fruit and okra different?

  • Passion fruit is higher in fiber, iron, vitamin A, and vitamin C; however, okra is richer in vitamin K, vitamin B1, folate, vitamin B6, calcium, and magnesium.
  • Daily need coverage for fiber for passion fruit is 29% higher.
  • Passion fruit contains 3 times more iron than okra. While passion fruit contains 1.6mg of iron, okra contains only 0.62mg.

Passion-fruit, (granadilla), purple, raw and Okra, raw are the varieties used in this article.

Infographic

Passion fruit vs Okra 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Okra
7
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%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +158.1%
Contains more PhosphorusPhosphorus +11.5%
Contains more MagnesiumMagnesium +96.6%
Contains more CalciumCalcium +583.3%
Contains more CopperCopper +26.7%
Contains more ZincZinc +480%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +16.7%

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.
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Okra
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin AVitamin A +77.8%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +4371.4%
Contains more FolateFolate +328.6%
Contains more CholineCholine +61.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +14%
Contains more FatsFats +268.4%
Contains more CarbsCarbs +213.8%
Contains more WaterWater +22.8%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
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
Contains more Mono. FatMonounsaturated fat +405.9%
Contains more Poly. FatPolyunsaturated fat +1422.2%
Contains less Sat. FatSaturated fat -55.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Okra
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Okra DV% diff.
Manganese 0.788mg 34%
Fiber 10.4g 3.2g 29%
Vitamin K 0.7µg 31.3µg 26%
Vitamin B1 0mg 0.2mg 17%
Folate 14µg 60µg 12%
Iron 1.6mg 0.62mg 12%
Vitamin B6 0.1mg 0.215mg 9%
Vitamin C 30mg 23mg 8%
Magnesium 29mg 57mg 7%
Calcium 12mg 82mg 7%
Carbs 23.38g 7.45g 5%
Vitamin B5 0.245mg 5%
Vitamin B2 0.13mg 0.06mg 5%
Zinc 0.1mg 0.58mg 4%
Polyunsaturated fat 0.411g 0.027g 3%
Vitamin B3 1.5mg 1mg 3%
Calories 97kcal 33kcal 3%
Vitamin A 64µg 36µg 3%
Copper 0.086mg 0.109mg 3%
Vitamin E 0.02mg 0.27mg 2%
Fats 0.7g 0.19g 1%
Choline 7.6mg 12.3mg 1%
Potassium 348mg 299mg 1%
Fructose 0.57g 1%
Sodium 28mg 7mg 1%
Phosphorus 68mg 61mg 1%
Protein 2.2g 1.93g 1%
Net carbs 12.98g 4.25g N/A
Sugar 11.2g 1.48g N/A
Starch 0.34g 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.059g 0.026g 0%
Monounsaturated fat 0.086g 0.017g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Passion fruit
29%
Okra
Minerals Daily Need Coverage Score
18%
Passion fruit
30%
Okra

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 9.72g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.