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  6. Poblano vs. Okra

Poblano vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between poblano and okra?

  • Poblano is richer in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, copper, vitamin B5, and vitamin B3, while okra is higher in vitamin C.
  • Poblano's daily need coverage for vitamin A is 394% higher.
  • Okra has 38 times less vitamin B2 than poblano. Poblano has 2.255mg of vitamin B2, while okra has 0.06mg.

We used Peppers, ancho, dried and Okra, raw types in this comparison.

Infographic

Poblano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Okra
Okra
2
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 MagnesiumMagnesium +98.2%
Contains more PotassiumPotassium +706.4%
Contains more IronIron +1662.9%
Contains more CopperCopper +366.1%
Contains more ZincZinc +144.8%
Contains more PhosphorusPhosphorus +229.5%
Contains more ManganeseManganese +62.3%
Contains more SeleniumSelenium +314.3%
Contains more CalciumCalcium +34.4%
Contains less SodiumSodium -83.7%

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.
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 6.7% 0% 341% 0% 45% 520% 120% 120% 816% 0% 0% 52%
Okra
Okra
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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin AVitamin A +2738.9%
Contains more Vitamin B2Vitamin B2 +3658.3%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +713.5%
Contains more Vitamin B6Vitamin B6 +1544.2%
Contains more FolateFolate +15%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin B1Vitamin B1 +11.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Okra DV% diff.
Vitamin B6 3.535mg 0.215mg 255%
Vitamin B2 2.255mg 0.06mg 169%
Iron 10.93mg 0.62mg 129%
Vitamin A 1022µg 36µg 110%
Fiber 21.6g 3.2g 74%
Potassium 2411mg 299mg 62%
Copper 0.508mg 0.109mg 44%
Vitamin B5 1.993mg 0.245mg 35%
Vitamin B3 6.403mg 1mg 34%
Polyunsaturated fat 4.511g 0.027g 30%
Vitamin K 31.3µg 26%
Vitamin C 2mg 23mg 23%
Manganese 1.279mg 0.788mg 21%
Protein 11.86g 1.93g 20%
Phosphorus 201mg 61mg 20%
Carbs 51.42g 7.45g 15%
Magnesium 113mg 57mg 13%
Calories 281kcal 33kcal 12%
Fats 8.2g 0.19g 12%
Zinc 1.42mg 0.58mg 8%
Selenium 2.9µg 0.7µg 4%
Saturated fat 0.82g 0.026g 4%
Calcium 61mg 82mg 2%
Sodium 43mg 7mg 2%
Vitamin E 0.27mg 2%
Vitamin B1 0.179mg 0.2mg 2%
Folate 69µg 60µg 2%
Choline 12.3mg 2%
Monounsaturated fat 0.492g 0.017g 1%
Fructose 0.57g 1%
Protein per 100 calories 4.2g 5.8g N/A
Calories per 10 g protein 237kcal 171kcal N/A
Weight per 100 calories 36g 303g N/A
Unsaturated / Saturated Fat ratio 6.1 1.7 N/A
Net carbs 29.82g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.155mg 0.017mg 0%
Threonine 0.425mg 0.065mg 0%
Isoleucine 0.373mg 0.069mg 0%
Leucine 0.605mg 0.105mg 0%
Lysine 0.515mg 0.081mg 0%
Methionine 0.142mg 0.021mg 0%
Phenylalanine 0.361mg 0.065mg 0%
Valine 0.489mg 0.091mg 0%
Histidine 0.232mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 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 +514.5%
Contains more FatsFats +4215.8%
Contains more CarbsCarbs +590.2%
Contains more OtherOther +592.9%
Contains more WaterWater +295.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 +2794.1%
Contains more Poly. FatPolyunsaturated fat +16607.4%
Contains less Sat. FatSaturated fat -96.8%

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.