Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Pumpkin vs Okra - In-Depth Nutrition Comparison

Compare

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 43% more than Okra.

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

Infographic

Pumpkin vs Okra infographic
Copy 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 more Copper +16.5%
Contains less Sodium -85.7%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +29%
Contains more Potassium +13.7%
Contains more Copper +16.5%
Contains less Sodium -85.7%
Contains more Calcium +290.5%
Contains more Magnesium +375%
Contains more Zinc +81.3%
Contains more Phosphorus +38.6%

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 Vitamin K +2745.5%
Contains more Folate +275%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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 Vitamin K +2745.5%
Contains more Folate +275%

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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.