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Pea vs Okra - In-Depth Nutrition Comparison

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Important differences between Pea and Okra

  • Pea has more Vitamin C, Iron, Fiber, Copper, Vitamin B3, Phosphorus and Zinc, however Okra has more Manganese, Magnesium and Calcium.
  • Pea's daily need coverage for Vitamin C is 19% more.
  • Pea has 2 times more Iron than Okra. Pea 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 vs Okra infographic
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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
Pea
5
:
3
Okra
Contains more Iron +137.1%
Contains more Copper +61.5%
Contains more Zinc +113.8%
Contains more Phosphorus +77%
Contains less Sodium -28.6%
Contains more Calcium +228%
Contains more Potassium +22.5%
Contains more Magnesium +72.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +137.1%
Contains more Copper +61.5%
Contains more Zinc +113.8%
Contains more Phosphorus +77%
Contains less Sodium -28.6%
Contains more Calcium +228%
Contains more Potassium +22.5%
Contains more Magnesium +72.7%

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
Pea
6
:
4
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Pea
33
Okra
Mineral Summary Score
31
Pea
24
Okra

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 the food
Protein
33%
Pea
12%
Okra
Carbohydrates
14%
Pea
7%
Okra
Fats
2%
Pea
1%
Okra

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Okra
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pea Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.7)
Which food contains less Sugars?
Okra
Okra contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Okra Opinion
Calories 81 33 Pea
Protein 5.42 1.93 Pea
Fats 0.4 0.19 Pea
Vitamin C 40 23 Pea
Carbs 14.45 7.45 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.62 Pea
Calcium 25 82 Okra
Potassium 244 299 Okra
Magnesium 33 57 Okra
Sugars 5.67 1.48 Okra
Fiber 5.7 3.2 Pea
Copper 0.176 0.109 Pea
Zinc 1.24 0.58 Pea
Starch 0.34 Okra
Phosphorus 108 61 Pea
Sodium 5 7 Pea
Vitamin A 765 716 Pea
Vitamin E 0.13 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.266 0.2 Pea
Vitamin B2 0.132 0.06 Pea
Vitamin B3 2.09 1 Pea
Vitamin B5 0.104 0.245 Okra
Vitamin B6 0.169 0.215 Okra
Vitamin B12 0 0
Vitamin K 24.8 31.3 Okra
Folate 65 60 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.026 Okra
Monounsaturated Fat 0.035 0.017 Pea
Polyunsaturated fat 0.187 0.027 Pea
Tryptophan 0.037 0.017 Pea
Threonine 0.203 0.065 Pea
Isoleucine 0.195 0.069 Pea
Leucine 0.323 0.105 Pea
Lysine 0.317 0.081 Pea
Methionine 0.082 0.021 Pea
Phenylalanine 0.2 0.065 Pea
Valine 0.235 0.091 Pea
Histidine 0.107 0.031 Pea
Fructose 0.39 0.57 Okra

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 of the foods presented on this page can be found below.

  1. Pea - 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.