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  6. Winter melon vs. Okra

Winter melon vs. Okra — In-Depth Nutrition Comparison

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Differences between Winter melon and Okra

  • Winter melon contains less Manganese, Vitamin B6, Folate, Vitamin B1, Magnesium, Vitamin C, Copper, Potassium, Calcium, and Phosphorus than Okra.
  • Okra's daily need coverage for Manganese is 32% higher.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Okra, raw.

Infographic

Winter melon 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.
Winter melon
Winter melon
1
:
9
Okra
Okra
Contains more Calcium +331.6%
Contains more Iron +55%
Contains more Magnesium +470%
Contains more Phosphorus +221.1%
Contains more Potassium +4883.3%
Contains less Sodium -93.7%
Contains more Copper +373.9%
Contains more Manganese +1258.6%
Contains more Selenium +250%
Equal in Zinc - 0.58
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +331.6%
Contains more Iron +55%
Contains more Magnesium +470%
Contains more Phosphorus +221.1%
Contains more Potassium +4883.3%
Contains less Sodium -93.7%
Contains more Copper +373.9%
Contains more Manganese +1258.6%
Contains more Selenium +250%
Equal in Zinc - 0.58

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.
Winter melon
Winter melon
1
:
9
Okra
Okra
Contains more Vitamin B2 +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +76.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +514.3%
Contains more Folate +1100%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Okra
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 B2 +83.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +76.9%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +514.3%
Contains more Folate +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Okra
Okra
Contains more Protein +382.5%
Contains more Carbs +148.3%
Contains more Other +183.3%
Equal in Fats - 0.19
Equal in Water - 89.58
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Okra
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 Protein +382.5%
Contains more Carbs +148.3%
Contains more Other +183.3%
Equal in Fats - 0.19
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Okra
Okra
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +222.2%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +222.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Okra Opinion
Net carbs 0.1g 4.25g Okra
Protein 0.4g 1.93g Okra
Fats 0.2g 0.19g Winter melon
Carbs 3g 7.45g Okra
Calories 13kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Winter melon
Fiber 2.9g 3.2g Okra
Calcium 19mg 82mg Okra
Iron 0.4mg 0.62mg Okra
Magnesium 10mg 57mg Okra
Phosphorus 19mg 61mg Okra
Potassium 6mg 299mg Okra
Sodium 111mg 7mg Okra
Zinc 0.61mg 0.58mg Winter melon
Copper 0.023mg 0.109mg Okra
Manganese 0.058mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 13mg 23mg Okra
Vitamin B1 0.04mg 0.2mg Okra
Vitamin B2 0.11mg 0.06mg Winter melon
Vitamin B3 0.4mg 1mg Okra
Vitamin B5 0.133mg 0.245mg Okra
Vitamin B6 0.035mg 0.215mg Okra
Folate 5µg 60µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.002mg 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.009mg 0.081mg Okra
Methionine 0.003mg 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.016g 0.026g Winter melon
Monounsaturated Fat 0.037g 0.017g Winter melon
Polyunsaturated fat 0.087g 0.027g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Winter melon
33%
Okra
Minerals Daily Need Coverage Score
8%
Winter melon
30%
Okra

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 104mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.