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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
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" 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

Comparison summary table

Pay attention to 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 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 Okra Opinion
Calories 81kcal 33kcal Pea
Protein 5.42g 1.93g Pea
Fats 0.4g 0.19g Pea
Vitamin C 40mg 23mg Pea
Net carbs 8.75g 4.25g Pea
Carbs 14.45g 7.45g Pea
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.47mg 0.62mg Pea
Calcium 25mg 82mg Okra
Potassium 244mg 299mg Okra
Magnesium 33mg 57mg Okra
Sugar 5.67g 1.48g Okra
Fiber 5.7g 3.2g Pea
Copper 0.176mg 0.109mg Pea
Zinc 1.24mg 0.58mg Pea
Starch g 0.34g Okra
Phosphorus 108mg 61mg Pea
Sodium 5mg 7mg Pea
Vitamin A 765IU 716IU Pea
Vitamin E 0.13mg 0.27mg Okra
Vitamin D 0µg 0µg
Vitamin B1 0.266mg 0.2mg Pea
Vitamin B2 0.132mg 0.06mg Pea
Vitamin B3 2.09mg 1mg Pea
Vitamin B5 0.104mg 0.245mg Okra
Vitamin B6 0.169mg 0.215mg Okra
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 31.3µg Okra
Folate 65µg 60µg Pea
Trans Fat 0g 0g
Saturated Fat 0.071g 0.026g Okra
Monounsaturated Fat 0.035g 0.017g Pea
Polyunsaturated fat 0.187g 0.027g Pea
Tryptophan 0.037mg 0.017mg Pea
Threonine 0.203mg 0.065mg Pea
Isoleucine 0.195mg 0.069mg Pea
Leucine 0.323mg 0.105mg Pea
Lysine 0.317mg 0.081mg Pea
Methionine 0.082mg 0.021mg Pea
Phenylalanine 0.2mg 0.065mg Pea
Valine 0.235mg 0.091mg Pea
Histidine 0.107mg 0.031mg Pea
Fructose 0.39g 0.57g Okra

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
33%
Pea
12%
Okra
Carbohydrates
14%
Pea
7%
Okra
Fats
2%
Pea
1%
Okra

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 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

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 to 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.