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  6. Pea raw vs. Okra

Pea raw vs. Okra — In-Depth Nutrition Comparison

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Important differences between pea raw and okra

  • Pea raw has more vitamin C, iron, fiber, copper, vitamin B3, phosphorus, and zinc; however, okra has more manganese, magnesium, and calcium.
  • Pea raw's daily need coverage for vitamin C is 19% more.
  • Pea raw has 2 times more iron than okra. Pea raw has 1.47mg of iron, while okra has 0.62mg.

The food varieties used in the comparison are Peas, green, raw and Okra, raw.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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%
Contains more IronIron +137.1%
Contains more CopperCopper +61.5%
Contains more ZincZinc +113.8%
Contains more PhosphorusPhosphorus +77%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +157.1%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +228%
Contains more PotassiumPotassium +22.5%
Contains more ManganeseManganese +92.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Okra
Okra
4
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 +73.9%
Contains more Vitamin B1Vitamin B1 +33%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +109%
Contains more CholineCholine +130.9%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B5Vitamin B5 +135.6%
Contains more Vitamin B6Vitamin B6 +27.2%
Contains more Vitamin KVitamin K +26.2%
~equal in Vitamin A ~36µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Pea raw Okra DV% diff.
Vitamin C 40mg 23mg 19%
Manganese 0.41mg 0.788mg 16%
Iron 1.47mg 0.62mg 11%
Fiber 5.7g 3.2g 10%
Vitamin B3 2.09mg 1mg 7%
Protein 5.42g 1.93g 7%
Phosphorus 108mg 61mg 7%
Copper 0.176mg 0.109mg 7%
Vitamin B2 0.132mg 0.06mg 6%
Zinc 1.24mg 0.58mg 6%
Vitamin B1 0.266mg 0.2mg 6%
Calcium 25mg 82mg 6%
Magnesium 33mg 57mg 6%
Vitamin K 24.8µg 31.3µg 5%
Vitamin B6 0.169mg 0.215mg 4%
Vitamin B5 0.104mg 0.245mg 3%
Choline 28.4mg 12.3mg 3%
Selenium 1.8µg 0.7µg 2%
Calories 81kcal 33kcal 2%
Carbs 14.45g 7.45g 2%
Potassium 244mg 299mg 2%
Vitamin E 0.13mg 0.27mg 1%
Polyunsaturated fat 0.187g 0.027g 1%
Folate 65µg 60µg 1%
Fats 0.4g 0.19g 0%
Net carbs 8.75g 4.25g N/A
Sugar 5.67g 1.48g N/A
Starch 0.34g 0%
Sodium 5mg 7mg 0%
Vitamin A 38µg 36µg 0%
Saturated fat 0.071g 0.026g 0%
Monounsaturated fat 0.035g 0.017g 0%
Tryptophan 0.037mg 0.017mg 0%
Threonine 0.203mg 0.065mg 0%
Isoleucine 0.195mg 0.069mg 0%
Leucine 0.323mg 0.105mg 0%
Lysine 0.317mg 0.081mg 0%
Methionine 0.082mg 0.021mg 0%
Phenylalanine 0.2mg 0.065mg 0%
Valine 0.235mg 0.091mg 0%
Histidine 0.107mg 0.031mg 0%
Fructose 0.39g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
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
Contains more ProteinProtein +180.8%
Contains more FatsFats +110.5%
Contains more CarbsCarbs +94%
Contains more WaterWater +13.6%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
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
Contains more Mono. FatMonounsaturated fat +105.9%
Contains more Poly. FatPolyunsaturated fat +592.6%
Contains less Sat. FatSaturated fat -63.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Okra
Okra
3
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +731.7%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +166.7%
Contains more FructoseFructose +46.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.