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Jalapeño vs Okra - In-Depth Nutrition Comparison

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What are the differences between Jalapeño and Okra?

  • Jalapeño is higher in Vitamin C, Vitamin E , and Vitamin B6, however Okra is richer in Manganese, Vitamin B1, Vitamin K, Magnesium, Folate, Calcium, and Copper.
  • Jalapeño's daily need coverage for Vitamin C is 106% more.
  • Okra contains 13 times less Vitamin E than Jalapeño. Jalapeño contains 3.58mg of Vitamin E , while Okra contains 0.27mg.

We used Peppers, jalapeno, raw and Okra, raw types in this article.

Infographic

Jalapeño 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
:
7
Okra
Contains less Sodium -57.1%
Contains more Calcium +583.3%
Contains more Iron +148%
Contains more Magnesium +280%
Contains more Phosphorus +134.6%
Contains more Potassium +20.6%
Contains more Zinc +314.3%
Contains more Copper +137%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains less Sodium -57.1%
Contains more Calcium +583.3%
Contains more Iron +148%
Contains more Magnesium +280%
Contains more Phosphorus +134.6%
Contains more Potassium +20.6%
Contains more Zinc +314.3%
Contains more Copper +137%

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
:
3
Okra
Contains more Vitamin A +50.6%
Contains more Vitamin E +1225.9%
Contains more Vitamin C +415.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +94.9%
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
Contains more Vitamin K +69.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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 A +50.6%
Contains more Vitamin E +1225.9%
Contains more Vitamin C +415.7%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +28%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +94.9%
Contains more Vitamin B1 +400%
Contains more Folate +122.2%
Contains more Vitamin K +69.2%

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.
Jalapeño Okra
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jalapeño Okra Opinion
Net carbs 3.7g 4.25g Okra
Protein 0.91g 1.93g Okra
Fats 0.37g 0.19g Jalapeño
Carbs 6.5g 7.45g Okra
Calories 29kcal 33kcal Okra
Starch g 0.34g Okra
Fructose 2.63g 0.57g Jalapeño
Sugar 4.12g 1.48g Okra
Fiber 2.8g 3.2g Okra
Calcium 12mg 82mg Okra
Iron 0.25mg 0.62mg Okra
Magnesium 15mg 57mg Okra
Phosphorus 26mg 61mg Okra
Potassium 248mg 299mg Okra
Sodium 3mg 7mg Jalapeño
Zinc 0.14mg 0.58mg Okra
Copper 0.046mg 0.109mg Okra
Vitamin A 1078IU 716IU Jalapeño
Vitamin E 3.58mg 0.27mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 118.6mg 23mg Jalapeño
Vitamin B1 0.04mg 0.2mg Okra
Vitamin B2 0.07mg 0.06mg Jalapeño
Vitamin B3 1.28mg 1mg Jalapeño
Vitamin B5 0.315mg 0.245mg Jalapeño
Vitamin B6 0.419mg 0.215mg Jalapeño
Folate 27µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 18.5µg 31.3µg Okra
Tryptophan mg 0.017mg Okra
Threonine mg 0.065mg Okra
Isoleucine mg 0.069mg Okra
Leucine mg 0.105mg Okra
Lysine mg 0.081mg Okra
Methionine mg 0.021mg Okra
Phenylalanine mg 0.065mg Okra
Valine mg 0.091mg Okra
Histidine mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.026g Okra
Monounsaturated Fat 0.029g 0.017g Jalapeño
Polyunsaturated fat 0.112g 0.027g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jalapeño Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
64
Jalapeño
33
Okra
Mineral Summary Score
10
Jalapeño
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
5%
Jalapeño
12%
Okra
Carbohydrates
7%
Jalapeño
7%
Okra
Fats
2%
Jalapeño
1%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.64g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.066g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 32)
Which food is cheaper?
Jalapeño
Jalapeño is cheaper (difference - $0.2)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.