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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Zinc - 0.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
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%
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%
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%

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.
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 g 0.34g Okra
Fructose g 0.57g Okra
Sugar g 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
Vitamin A 0IU 716IU Okra
Vitamin E mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 31.3µg Okra
Tryptophan 0.002mg 0.017mg Okra
Threonine mg 0.065mg Okra
Isoleucine mg 0.069mg Okra
Leucine mg 0.105mg Okra
Lysine 0.009mg 0.081mg Okra
Methionine 0.003mg 0.021mg Okra
Phenylalanine mg 0.065mg Okra
Valine mg 0.091mg Okra
Histidine mg 0.031mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
9
Winter melon
33
Okra
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
12%
Okra
Carbohydrates
3%
Winter melon
7%
Okra
Fats
1%
Winter melon
1%
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

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. 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.