Pumpkin vs Okra - In-Depth Nutrition Comparison
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Significant differences between Pumpkin and Okra
- Pumpkin has more Vitamin A RAE, however Okra is richer in Manganese, Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Folate, Fiber, Magnesium, and Calcium.
- Pumpkin covers your daily Vitamin A RAE needs 43% more than Okra.
Specific food types used in this comparison are Pumpkin, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+29%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-85.7%
Contains
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Copper
+16.5%
Contains
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Calcium
+290.5%
Contains
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Magnesium
+375%
Contains
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Phosphorus
+38.6%
Contains
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Zinc
+81.3%
Contains
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Iron
+29%
Contains
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Potassium
+13.7%
Contains
less
Sodium
-85.7%
Contains
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Copper
+16.5%
Contains
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Calcium
+290.5%
Contains
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Magnesium
+375%
Contains
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Phosphorus
+38.6%
Contains
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Zinc
+81.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+1089%
Contains
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Vitamin E
+292.6%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B5
+21.6%
Contains
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Vitamin C
+155.6%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+66.7%
Contains
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Vitamin B6
+252.5%
Contains
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Folate
+275%
Contains
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Vitamin K
+2745.5%
Contains
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Vitamin A
+1089%
Contains
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Vitamin E
+292.6%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B5
+21.6%
Contains
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Vitamin C
+155.6%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+66.7%
Contains
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Vitamin B6
+252.5%
Contains
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Folate
+275%
Contains
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Vitamin K
+2745.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+93%
Contains
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Fats
+90%
Contains
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Carbs
+14.6%
Equal in Water - 89.58
Equal in Other - 0.85
Contains
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Protein
+93%
Contains
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Fats
+90%
Contains
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Carbs
+14.6%
Equal in Water - 89.58
Equal in Other - 0.85
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-50%
Contains
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Monounsaturated Fat
+30.8%
Contains
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Polyunsaturated fat
+440%
Contains
less
Saturated Fat
-50%
Contains
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Monounsaturated Fat
+30.8%
Contains
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Polyunsaturated fat
+440%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 4.25g |
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| Protein | 1g | 1.93g |
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| Fats | 0.1g | 0.19g |
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| Carbs | 6.5g | 7.45g |
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| Calories | 26kcal | 33kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 2.76g | 1.48g |
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| Fiber | 0.5g | 3.2g |
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| Calcium | 21mg | 82mg |
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| Iron | 0.8mg | 0.62mg |
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| Magnesium | 12mg | 57mg |
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| Phosphorus | 44mg | 61mg |
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| Potassium | 340mg | 299mg |
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| Sodium | 1mg | 7mg |
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| Zinc | 0.32mg | 0.58mg |
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| Copper | 0.127mg | 0.109mg |
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| Vitamin A | 8513IU | 716IU |
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| Vitamin A RAE | 426µg | 36µg |
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| Vitamin E | 1.06mg | 0.27mg |
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| Vitamin C | 9mg | 23mg |
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| Vitamin B1 | 0.05mg | 0.2mg |
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| Vitamin B2 | 0.11mg | 0.06mg |
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| Vitamin B3 | 0.6mg | 1mg |
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| Vitamin B5 | 0.298mg | 0.245mg |
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| Vitamin B6 | 0.061mg | 0.215mg |
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| Folate | 16µg | 60µg |
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| Vitamin K | 1.1µg | 31.3µg |
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| Tryptophan | 0.012mg | 0.017mg |
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| Threonine | 0.029mg | 0.065mg |
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| Isoleucine | 0.031mg | 0.069mg |
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| Leucine | 0.046mg | 0.105mg |
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| Lysine | 0.054mg | 0.081mg |
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| Methionine | 0.011mg | 0.021mg |
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| Phenylalanine | 0.032mg | 0.065mg |
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| Valine | 0.035mg | 0.091mg |
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| Histidine | 0.016mg | 0.031mg |
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| Saturated Fat | 0.052g | 0.026g |
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| Monounsaturated Fat | 0.013g | 0.017g |
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| Polyunsaturated fat | 0.005g | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
33%
Minerals Daily Need Coverage Score
18%
24%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.