Pumpkin flowers vs. Okra — In-Depth Nutrition Comparison
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The main differences between pumpkin flowers and okra
- Pumpkin flowers are richer in vitamin A and vitamin C, yet okra is richer in vitamin B1 and magnesium.
- Daily need coverage for vitamin B1 for okra is 13% higher.
- Pumpkin flowers contain 3 times more vitamin A than okra. Pumpkin flowers contain 97µg of vitamin A, while okra contains 36µg.
Food types used in this article are Pumpkin flowers, raw and Okra, raw.
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.
| Contains more IronIron | +12.9% |
| Contains less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +137.5% |
| Contains more CalciumCalcium | +110.3% |
| Contains more PotassiumPotassium | +72.8% |
| Contains more PhosphorusPhosphorus | +24.5% |
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.
| Contains more Vitamin CVitamin C | +21.7% |
| Contains more Vitamin AVitamin A | +169.4% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B1Vitamin B1 | +376.2% |
| Contains more Vitamin B3Vitamin B3 | +44.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +87.4% |
| Contains more FatsFats | +171.4% |
| Contains more CarbsCarbs | +127.1% |
| Contains more OtherOther | +80.9% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains less Sat. FatSaturated fat | -27.8% |
| Contains more Mono. FatMonounsaturated fat | +88.9% |
| Contains more Poly. FatPolyunsaturated fat | +575% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Vitamin K | 31.3µg | 26% | |
| Vitamin B6 | 0.215mg | 17% | |
| Vitamin B1 | 0.042mg | 0.2mg | 13% |
| Fiber | 3.2g | 13% | |
| Copper | 0.109mg | 12% | |
| Magnesium | 24mg | 57mg | 8% |
| Vitamin A | 97µg | 36µg | 7% |
| Vitamin C | 28mg | 23mg | 6% |
| Zinc | 0.58mg | 5% | |
| Vitamin B5 | 0.245mg | 5% | |
| Potassium | 173mg | 299mg | 4% |
| Calcium | 39mg | 82mg | 4% |
| Vitamin B3 | 0.69mg | 1mg | 2% |
| Phosphorus | 49mg | 61mg | 2% |
| Protein | 1.03g | 1.93g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Vitamin B2 | 0.075mg | 0.06mg | 1% |
| Calories | 15kcal | 33kcal | 1% |
| Fructose | 0.57g | 1% | |
| Iron | 0.7mg | 0.62mg | 1% |
| Carbs | 3.28g | 7.45g | 1% |
| Fats | 0.07g | 0.19g | 0% |
| Net carbs | 3.28g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 5mg | 7mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Folate | 59µg | 60µg | 0% |
| Saturated fat | 0.036g | 0.026g | 0% |
| Monounsaturated fat | 0.009g | 0.017g | 0% |
| Polyunsaturated fat | 0.004g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
29%
Minerals Daily Need Coverage Score
10%
30%
Comparison summary
Which food is lower in Sugar?
Pumpkin flowers is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers is cheaper (difference - $1)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.01g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)