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Poblano vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Poblano and Okra?

  • Poblano is richer in Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Vitamin B5, and Vitamin B3, while Okra is higher in Vitamin C.
  • Poblano's daily need coverage for Vitamin B6 is 255% higher.
  • Okra has 38 times less Vitamin B2 than Poblano. Poblano has 2.255mg of Vitamin B2, while Okra has 0.06mg.

We used Peppers, ancho, dried and Okra, raw types in this comparison.

Infographic

Poblano 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.
:
2
Okra
Contains more Iron +1662.9%
Contains more Magnesium +98.2%
Contains more Phosphorus +229.5%
Contains more Potassium +706.4%
Contains more Zinc +144.8%
Contains more Copper +366.1%
Contains more Manganese +62.3%
Contains more Selenium +314.3%
Contains more Calcium +34.4%
Contains less Sodium -83.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +1662.9%
Contains more Magnesium +98.2%
Contains more Phosphorus +229.5%
Contains more Potassium +706.4%
Contains more Zinc +144.8%
Contains more Copper +366.1%
Contains more Manganese +62.3%
Contains more Selenium +314.3%
Contains more Calcium +34.4%
Contains less Sodium -83.7%

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.
:
4
Okra
Contains more Vitamin A +2754.5%
Contains more Vitamin B2 +3658.3%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +713.5%
Contains more Vitamin B6 +1544.2%
Contains more Folate +15%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +11.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
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 +2754.5%
Contains more Vitamin B2 +3658.3%
Contains more Vitamin B3 +540.3%
Contains more Vitamin B5 +713.5%
Contains more Vitamin B6 +1544.2%
Contains more Folate +15%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +11.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Okra
Contains more Protein +514.5%
Contains more Fats +4215.8%
Contains more Carbs +590.2%
Contains more Other +592.9%
Contains more Water +295.8%
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
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 Protein +514.5%
Contains more Fats +4215.8%
Contains more Carbs +590.2%
Contains more Other +592.9%
Contains more Water +295.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Okra
Contains more Monounsaturated Fat +2794.1%
Contains more Polyunsaturated fat +16607.4%
Contains less Saturated Fat -96.8%
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +2794.1%
Contains more Polyunsaturated fat +16607.4%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Okra Opinion
Net carbs 29.82g 4.25g Poblano
Protein 11.86g 1.93g Poblano
Fats 8.2g 0.19g Poblano
Carbs 51.42g 7.45g Poblano
Calories 281kcal 33kcal Poblano
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Poblano
Fiber 21.6g 3.2g Poblano
Calcium 61mg 82mg Okra
Iron 10.93mg 0.62mg Poblano
Magnesium 113mg 57mg Poblano
Phosphorus 201mg 61mg Poblano
Potassium 2411mg 299mg Poblano
Sodium 43mg 7mg Okra
Zinc 1.42mg 0.58mg Poblano
Copper 0.508mg 0.109mg Poblano
Manganese 1.279mg 0.788mg Poblano
Selenium 2.9µg 0.7µg Poblano
Vitamin A 20438IU 716IU Poblano
Vitamin A RAE 1022µg 36µg Poblano
Vitamin E 0.27mg Okra
Vitamin C 2mg 23mg Okra
Vitamin B1 0.179mg 0.2mg Okra
Vitamin B2 2.255mg 0.06mg Poblano
Vitamin B3 6.403mg 1mg Poblano
Vitamin B5 1.993mg 0.245mg Poblano
Vitamin B6 3.535mg 0.215mg Poblano
Folate 69µg 60µg Poblano
Vitamin K 31.3µg Okra
Tryptophan 0.155mg 0.017mg Poblano
Threonine 0.425mg 0.065mg Poblano
Isoleucine 0.373mg 0.069mg Poblano
Leucine 0.605mg 0.105mg Poblano
Lysine 0.515mg 0.081mg Poblano
Methionine 0.142mg 0.021mg Poblano
Phenylalanine 0.361mg 0.065mg Poblano
Valine 0.489mg 0.091mg Poblano
Histidine 0.232mg 0.031mg Poblano
Saturated Fat 0.82g 0.026g Okra
Monounsaturated Fat 0.492g 0.017g Poblano
Polyunsaturated fat 4.511g 0.027g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano 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
242%
Poblano
33%
Okra
Minerals Daily Need Coverage Score
120%
Poblano
30%
Okra

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.794g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.