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Pumpkin vs. Okra — In-Depth Nutrition Comparison

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Significant differences between pumpkin and okra

  • Pumpkin has more vitamin A; 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 needs 156% more than okra.

Specific food types used in this comparison are Pumpkin, raw and Okra, raw.

Infographic

Pumpkin vs Okra 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Okra
6
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 PotassiumPotassium +13.7%
Contains more IronIron +29%
Contains more CopperCopper +16.5%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +290.5%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +38.6%
Contains more ManganeseManganese +530.4%
Contains more SeleniumSelenium +133.3%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +1083.3%
Contains more Vitamin EVitamin E +292.6%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin CVitamin C +155.6%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +252.5%
Contains more Vitamin KVitamin K +2745.5%
Contains more FolateFolate +275%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Okra DV% diff.
Vitamin A 426µg 36µg 43%
Manganese 0.125mg 0.788mg 29%
Vitamin K 1.1µg 31.3µg 25%
Vitamin C 9mg 23mg 16%
Vitamin B1 0.05mg 0.2mg 13%
Vitamin B6 0.061mg 0.215mg 12%
Folate 16µg 60µg 11%
Magnesium 12mg 57mg 11%
Fiber 0.5g 3.2g 11%
Calcium 21mg 82mg 6%
Vitamin E 1.06mg 0.27mg 5%
Vitamin B2 0.11mg 0.06mg 4%
Vitamin B3 0.6mg 1mg 3%
Iron 0.8mg 0.62mg 2%
Protein 1g 1.93g 2%
Copper 0.127mg 0.109mg 2%
Zinc 0.32mg 0.58mg 2%
Phosphorus 44mg 61mg 2%
Choline 8.2mg 12.3mg 1%
Vitamin B5 0.298mg 0.245mg 1%
Fructose 0.57g 1%
Selenium 0.3µg 0.7µg 1%
Potassium 340mg 299mg 1%
Calories 26kcal 33kcal 0%
Fats 0.1g 0.19g 0%
Carbs 6.5g 7.45g 0%
Net carbs 6g 4.25g N/A
Sugar 2.76g 1.48g N/A
Starch 0.34g 0%
Sodium 1mg 7mg 0%
Saturated fat 0.052g 0.026g 0%
Monounsaturated fat 0.013g 0.017g 0%
Polyunsaturated fat 0.005g 0.027g 0%
Tryptophan 0.012mg 0.017mg 0%
Threonine 0.029mg 0.065mg 0%
Isoleucine 0.031mg 0.069mg 0%
Leucine 0.046mg 0.105mg 0%
Lysine 0.054mg 0.081mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.032mg 0.065mg 0%
Valine 0.035mg 0.091mg 0%
Histidine 0.016mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +93%
Contains more FatsFats +90%
Contains more CarbsCarbs +14.6%
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -50%
Contains more Mono. FatMonounsaturated fat +30.8%
Contains more Poly. FatPolyunsaturated fat +440%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.