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  6. Peas vs. Okra

Peas vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between peas and okra

  • Peas have more vitamin B5, iron, fiber, protein, phosphorus, copper, vitamin B2, and vitamin B3; however, okra is higher in manganese and vitamin C.
  • Peas cover your daily need for vitamin B5 3055% more than okra.
  • Peas have 3 times more protein than okra. While peas have 5.36g of protein, okra has only 1.93g.

These are the specific foods used in this comparison Peas, green, cooked, boiled, drained, without salt and Okra, raw.

Infographic

Peas vs Okra infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Peas
Peas
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Okra
Okra
4
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 IronIron +148.4%
Contains more CopperCopper +58.7%
Contains more ZincZinc +105.2%
Contains more PhosphorusPhosphorus +91.8%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +203.7%
Contains more PotassiumPotassium +10.3%
Contains more ManganeseManganese +50.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Peas
Peas
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Okra
Okra
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +102.1%
Contains more Vitamin B5Vitamin B5 +62349%
Contains more Vitamin CVitamin C +62%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin KVitamin K +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~36µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Peas Okra DV% diff.
Vitamin B5 153mg 0.245mg 3055%
Iron 1.54mg 0.62mg 12%
Manganese 0.525mg 0.788mg 11%
Vitamin C 14.2mg 23mg 10%
Fiber 5.5g 3.2g 9%
Phosphorus 117mg 61mg 8%
Protein 5.36g 1.93g 7%
Copper 0.173mg 0.109mg 7%
Vitamin B2 0.149mg 0.06mg 7%
Calcium 27mg 82mg 6%
Zinc 1.19mg 0.58mg 6%
Vitamin B3 2.021mg 1mg 6%
Vitamin B1 0.259mg 0.2mg 5%
Vitamin K 25.9µg 31.3µg 5%
Magnesium 39mg 57mg 4%
Calories 84kcal 33kcal 3%
Carbs 15.63g 7.45g 3%
Choline 29.7mg 12.3mg 3%
Selenium 1.9µg 0.7µg 2%
Potassium 271mg 299mg 1%
Vitamin E 0.14mg 0.27mg 1%
Folate 63µg 60µg 1%
Polyunsaturated fat 0.102g 0.027g 1%
Protein per 100 calories 6.4g 5.8g N/A
Calories per 10 g protein 157kcal 171kcal N/A
Weight per 100 calories 119g 303g N/A
Fats 0.22g 0.19g 0%
Net carbs 10.13g 4.25g N/A
Sugar 5.93g 1.48g N/A
Starch 0.34g 0%
Sodium 3mg 7mg 0%
Vitamin A 40µg 36µg 0%
Vitamin B6 0.216mg 0.215mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.019g 0.017g 0%
Tryptophan 0.037mg 0.017mg 0%
Threonine 0.201mg 0.065mg 0%
Isoleucine 0.193mg 0.069mg 0%
Leucine 0.32mg 0.105mg 0%
Lysine 0.314mg 0.081mg 0%
Methionine 0.081mg 0.021mg 0%
Phenylalanine 0.198mg 0.065mg 0%
Valine 0.232mg 0.091mg 0%
Histidine 0.105mg 0.031mg 0%
Fructose 0.41g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Okra
Okra
1
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 +177.7%
Contains more FatsFats +15.8%
Contains more CarbsCarbs +109.8%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
Peas
2
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Okra
Okra
1
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 more Mono. FatMonounsaturated fat +11.8%
Contains more Poly. FatPolyunsaturated fat +277.8%
Contains less Sat. FatSaturated fat -33.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peas
Peas
2
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Okra
Okra
3
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +770%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +146.2%
Contains more FructoseFructose +39%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.