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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.
Pea raw
Pea raw
6
:
4
Okra
Okra
Contains more Iron +137.1%
Contains more Phosphorus +77%
Contains less Sodium -28.6%
Contains more Zinc +113.8%
Contains more Copper +61.5%
Contains more Selenium +157.1%
Contains more Calcium +228%
Contains more Magnesium +72.7%
Contains more Potassium +22.5%
Contains more Manganese +92.2%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +137.1%
Contains more Phosphorus +77%
Contains less Sodium -28.6%
Contains more Zinc +113.8%
Contains more Copper +61.5%
Contains more Selenium +157.1%
Contains more Calcium +228%
Contains more Magnesium +72.7%
Contains more Potassium +22.5%
Contains more Manganese +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.
Pea raw
Pea raw
6
:
4
Okra
Okra
Contains more Vitamin C +73.9%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +109%
Contains more Vitamin E +107.7%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +27.2%
Contains more Vitamin K +26.2%
Equal in Vitamin A - 716
Equal in Folate - 60
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Okra
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%
Contains more Vitamin C +73.9%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +109%
Contains more Vitamin E +107.7%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +27.2%
Contains more Vitamin K +26.2%
Equal in Vitamin A - 716
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
4
:
1
Okra
Okra
Contains more Protein +180.8%
Contains more Fats +110.5%
Contains more Carbs +94%
Contains more Water +13.6%
Equal in Other - 0.85
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Okra
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 Protein +180.8%
Contains more Fats +110.5%
Contains more Carbs +94%
Contains more Water +13.6%
Equal in Other - 0.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +105.9%
Contains more Polyunsaturated fat +592.6%
Contains less Saturated Fat -63.4%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +105.9%
Contains more Polyunsaturated fat +592.6%
Contains less Saturated Fat -63.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
3
Okra
Okra
Contains more Sucrose +731.7%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +166.7%
Contains more Fructose +46.2%
Pea raw
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
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 Sucrose +731.7%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +166.7%
Contains more Fructose +46.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Okra Opinion
Net carbs 8.75g 4.25g Pea raw
Protein 5.42g 1.93g Pea raw
Fats 0.4g 0.19g Pea raw
Carbs 14.45g 7.45g Pea raw
Calories 81kcal 33kcal Pea raw
Starch 0.34g Okra
Fructose 0.39g 0.57g Okra
Sugar 5.67g 1.48g Okra
Fiber 5.7g 3.2g Pea raw
Calcium 25mg 82mg Okra
Iron 1.47mg 0.62mg Pea raw
Magnesium 33mg 57mg Okra
Phosphorus 108mg 61mg Pea raw
Potassium 244mg 299mg Okra
Sodium 5mg 7mg Pea raw
Zinc 1.24mg 0.58mg Pea raw
Copper 0.176mg 0.109mg Pea raw
Manganese 0.41mg 0.788mg Okra
Selenium 1.8µg 0.7µg Pea raw
Vitamin A 765IU 716IU Pea raw
Vitamin A RAE 38µg 36µg Pea raw
Vitamin E 0.13mg 0.27mg Okra
Vitamin C 40mg 23mg Pea raw
Vitamin B1 0.266mg 0.2mg Pea raw
Vitamin B2 0.132mg 0.06mg Pea raw
Vitamin B3 2.09mg 1mg Pea raw
Vitamin B5 0.104mg 0.245mg Okra
Vitamin B6 0.169mg 0.215mg Okra
Folate 65µg 60µg Pea raw
Vitamin K 24.8µg 31.3µg Okra
Tryptophan 0.037mg 0.017mg Pea raw
Threonine 0.203mg 0.065mg Pea raw
Isoleucine 0.195mg 0.069mg Pea raw
Leucine 0.323mg 0.105mg Pea raw
Lysine 0.317mg 0.081mg Pea raw
Methionine 0.082mg 0.021mg Pea raw
Phenylalanine 0.2mg 0.065mg Pea raw
Valine 0.235mg 0.091mg Pea raw
Histidine 0.107mg 0.031mg Pea raw
Saturated Fat 0.071g 0.026g Okra
Monounsaturated Fat 0.035g 0.017g Pea raw
Polyunsaturated fat 0.187g 0.027g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
33%
Okra
Minerals Daily Need Coverage Score
31%
Pea raw
30%
Okra

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.7)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.19g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.045g)
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. 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.