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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 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

Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Okra
Contains more Iron +29%
Contains more Potassium +13.7%
Contains less Sodium -85.7%
Contains more Copper +16.5%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Phosphorus +38.6%
Contains more Zinc +81.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains less Sodium -85.7%
Contains more Copper +16.5%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Phosphorus +38.6%
Contains more 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
:
6
Okra
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Folate +275%
Contains more Vitamin K +2745.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +1089%
Contains more Vitamin E +292.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +21.6%
Contains more Vitamin C +155.6%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B6 +252.5%
Contains more Folate +275%
Contains more Vitamin K +2745.5%

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.
Pumpkin Okra
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Okra Opinion
Net carbs 6g 4.25g Pumpkin
Protein 1g 1.93g Okra
Fats 0.1g 0.19g Okra
Carbs 6.5g 7.45g Okra
Calories 26kcal 33kcal Okra
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 2.76g 1.48g Okra
Fiber 0.5g 3.2g Okra
Calcium 21mg 82mg Okra
Iron 0.8mg 0.62mg Pumpkin
Magnesium 12mg 57mg Okra
Phosphorus 44mg 61mg Okra
Potassium 340mg 299mg Pumpkin
Sodium 1mg 7mg Pumpkin
Zinc 0.32mg 0.58mg Okra
Copper 0.127mg 0.109mg Pumpkin
Vitamin A 8513IU 716IU Pumpkin
Vitamin E 1.06mg 0.27mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 23mg Okra
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.11mg 0.06mg Pumpkin
Vitamin B3 0.6mg 1mg Okra
Vitamin B5 0.298mg 0.245mg Pumpkin
Vitamin B6 0.061mg 0.215mg Okra
Folate 16µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 31.3µg Okra
Tryptophan 0.012mg 0.017mg Okra
Threonine 0.029mg 0.065mg Okra
Isoleucine 0.031mg 0.069mg Okra
Leucine 0.046mg 0.105mg Okra
Lysine 0.054mg 0.081mg Okra
Methionine 0.011mg 0.021mg Okra
Phenylalanine 0.032mg 0.065mg Okra
Valine 0.035mg 0.091mg Okra
Histidine 0.016mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.026g Okra
Monounsaturated Fat 0.013g 0.017g Okra
Polyunsaturated fat 0.005g 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
33
Okra
Mineral Summary Score
18
Pumpkin
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
12%
Okra
Carbohydrates
7%
Pumpkin
7%
Okra
Fats
0%
Pumpkin
1%
Okra

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 64)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.8)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated Fat?
Okra
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.