Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin flowers vs. Okra — In-Depth Nutrition Comparison

Compare

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 A for pumpkin flowers is 25% higher.

Food types used in this article are Pumpkin flowers, raw and Okra, raw.

Infographic

Pumpkin flowers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Okra
7
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 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%
~equal in Selenium ~0.7µg

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
Okra
7
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Okra 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Okra
4
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 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
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Okra
3
37% 24% 39%
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%

People also compare

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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.