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Pico de gallo vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between pico de gallo and okra

  • Okra is higher than pico de gallo in vitamin C, calcium, vitamin A, and iron.
  • Okra covers your daily vitamin C needs 21% more than pico de gallo.
  • Pico de gallo contains 67 times more sodium than okra. While pico de gallo contains 469mg of sodium, okra contains only 7mg.

Food varieties used in this article are PACE, Pico De Gallo and Okra, raw.

Infographic

Pico de gallo 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Okra
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Okra
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin CVitamin C +505.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Okra
3
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 CarbsCarbs +25.9%
Contains more OtherOther +208.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~89.58g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Okra DV% diff.
Manganese 0.788mg 34%
Vitamin K 31.3µg 26%
Vitamin C 3.8mg 23mg 21%
Sodium 469mg 7mg 20%
Vitamin B1 0.2mg 17%
Vitamin B6 0.215mg 17%
Folate 60µg 15%
Magnesium 57mg 14%
Fiber 3.2g 13%
Copper 0.109mg 12%
Potassium 299mg 9%
Phosphorus 61mg 9%
Iron 0mg 0.62mg 8%
Calcium 0mg 82mg 8%
Vitamin B3 1mg 6%
Vitamin B2 0.06mg 5%
Zinc 0.58mg 5%
Vitamin B5 0.245mg 5%
Vitamin A 36µg 4%
Protein 0g 1.93g 4%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Selenium 0.7µg 1%
Carbs 9.38g 7.45g 1%
Calories 31kcal 33kcal 0%
Fats 0g 0.19g 0%
Net carbs 9.38g 4.25g N/A
Sugar 6.25g 1.48g N/A
Starch 0.34g 0%
Saturated fat 0g 0.026g 0%
Monounsaturated fat 0.017g 0%
Polyunsaturated fat 0.027g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Pico de gallo
29%
Okra
Minerals Daily Need Coverage Score
6%
Pico de gallo
30%
Okra

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 0)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 462mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.