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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

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

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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers 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
16%
Pumpkin flowers
29%
Okra
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
30%
Okra

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 0)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $1)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.01g)
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. 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.