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  6. Peppers vs. Okra

Peppers vs. Okra — In-Depth Nutrition Comparison

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How are Peppers and Okra different?

  • Peppers are richer in Vitamin C, Iron, and Copper, while Okra is higher in Manganese, Vitamin K, Folate, Vitamin B1, Magnesium, Fiber, and Calcium.
  • Peppers covers your daily need of Vitamin C 244% more than Okra.
  • Peppers contain 2 times more Iron than Okra. Peppers contain 1.2mg of Iron, while Okra contains 0.62mg.

Peppers, hot chili, green, raw and Okra, raw types were used in this article.

Infographic

Peppers 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.
Peppers
Peppers
3
:
6
Okra
Okra
Contains more Iron +93.5%
Contains more Potassium +13.7%
Contains more Copper +59.6%
Contains more Calcium +355.6%
Contains more Magnesium +128%
Contains more Phosphorus +32.6%
Contains more Zinc +93.3%
Contains more Manganese +232.5%
Contains more Selenium +40%
Equal in Sodium - 7
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +93.5%
Contains more Potassium +13.7%
Contains more Copper +59.6%
Contains more Calcium +355.6%
Contains more Magnesium +128%
Contains more Phosphorus +32.6%
Contains more Zinc +93.3%
Contains more Manganese +232.5%
Contains more Selenium +40%
Equal in Sodium - 7

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.
Peppers
Peppers
5
:
5
Okra
Okra
Contains more Vitamin A +64.7%
Contains more Vitamin E +155.6%
Contains more Vitamin C +954.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B5 +301.6%
Contains more Folate +160.9%
Contains more Vitamin K +118.9%
Equal in Vitamin B3 - 1
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
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 A +64.7%
Contains more Vitamin E +155.6%
Contains more Vitamin C +954.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +29.3%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B5 +301.6%
Contains more Folate +160.9%
Contains more Vitamin K +118.9%
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
3
:
2
Okra
Okra
Contains more Carbs +27%
Contains more Other +41.7%
Equal in Protein - 1.93
Equal in Fats - 0.19
Equal in Water - 89.58
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 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 Carbs +27%
Contains more Other +41.7%
Equal in Protein - 1.93
Equal in Fats - 0.19
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
2
:
1
Okra
Okra
Contains less Saturated Fat -19.2%
Contains more Polyunsaturated fat +303.7%
Contains more Monounsaturated Fat +54.5%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -19.2%
Contains more Polyunsaturated fat +303.7%
Contains more Monounsaturated Fat +54.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peppers Okra Opinion
Net carbs 7.96g 4.25g Peppers
Protein 2g 1.93g Peppers
Fats 0.2g 0.19g Peppers
Carbs 9.46g 7.45g Peppers
Calories 40kcal 33kcal Peppers
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 5.1g 1.48g Okra
Fiber 1.5g 3.2g Okra
Calcium 18mg 82mg Okra
Iron 1.2mg 0.62mg Peppers
Magnesium 25mg 57mg Okra
Phosphorus 46mg 61mg Okra
Potassium 340mg 299mg Peppers
Sodium 7mg 7mg
Zinc 0.3mg 0.58mg Okra
Copper 0.174mg 0.109mg Peppers
Manganese 0.237mg 0.788mg Okra
Selenium 0.5µg 0.7µg Okra
Vitamin A 1179IU 716IU Peppers
Vitamin A RAE 59µg 36µg Peppers
Vitamin E 0.69mg 0.27mg Peppers
Vitamin C 242.5mg 23mg Peppers
Vitamin B1 0.09mg 0.2mg Okra
Vitamin B2 0.09mg 0.06mg Peppers
Vitamin B3 0.95mg 1mg Okra
Vitamin B5 0.061mg 0.245mg Okra
Vitamin B6 0.278mg 0.215mg Peppers
Folate 23µg 60µg Okra
Vitamin K 14.3µg 31.3µg Okra
Tryptophan 0.026mg 0.017mg Peppers
Threonine 0.074mg 0.065mg Peppers
Isoleucine 0.065mg 0.069mg Okra
Leucine 0.105mg 0.105mg
Lysine 0.089mg 0.081mg Peppers
Methionine 0.024mg 0.021mg Peppers
Phenylalanine 0.062mg 0.065mg Okra
Valine 0.084mg 0.091mg Okra
Histidine 0.041mg 0.031mg Peppers
Saturated Fat 0.021g 0.026g Peppers
Monounsaturated Fat 0.011g 0.017g Okra
Polyunsaturated fat 0.109g 0.027g Peppers

Which food is preferable for your diet?

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

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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
90%
Peppers
33%
Okra
Minerals Daily Need Coverage Score
22%
Peppers
30%
Okra

Comparison summary

Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 3.62g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1)
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.