Okra vs. Pumpkin Puree
Nutrition comparison of Okra and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and pumpkin puree:
- Both pumpkin puree and okra are high in dietary fiber and potassium.
- Okra has more thiamin, niacin, Vitamin B6 and folate.
- Okra is an excellent source of Vitamin C and calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than okra, however, okra contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Okra (Okra, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and okra contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, okra is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Okra has a macronutrient ratio of 19:76:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Pumpkin Puree | |
|---|---|---|
| Protein | 19% | 11% |
| Carbohydrates | 76% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and okra contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both pumpkin puree and okra are high in dietary fiber. Pumpkin puree is very similar to pumpkin puree for dietary fiber - pumpkin puree has 2.9g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Pumpkin puree and okra contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Pumpkin puree and okra contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both pumpkin puree and okra are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 448% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 20 times more Vitamin A than okra - pumpkin puree has 778ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Pumpkin puree and okra contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Pumpkin puree and okra contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate. Both okra and pumpkin puree contain significant amounts of riboflavin and pantothenic acid.
| Okra | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.2 MG | 0.024 MG |
| Riboflavin | 0.06 MG | 0.054 MG |
| Niacin | 1 MG | 0.367 MG |
| Pantothenic acid | 0.245 MG | 0.4 MG |
| Vitamin B6 | 0.215 MG | 0.056 MG |
| Folate | 60 UG | 12 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 215% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Pumpkin puree has 124% more iron than okra - pumpkin puree has 1.4mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both pumpkin puree and okra are high in potassium. Okra has 45% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than okra per 100 grams, however, okra contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Okra | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 416 UG | 6940 UG |
| alpha-carotene | 27 UG | 4795 UG |
| lutein + zeaxanthin | 280 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both okra and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Okra | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| Total | 0.001 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both okra and pumpkin puree contain small amounts of linoleic acid.
| Okra | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.026 G | 0.007 G |
| Total | 0.026 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Okra (Okra, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Okra g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or okra contain more calories in 100 grams?Pumpkin puree and okra contain similar amounts of calories - pumpkin puree has 34 calories in 100g and okra has 33 calories.
Does pumpkin puree or okra have more carbohydrates?
By weight, pumpkin puree and okra contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and okra has 7.5g of carbohydrates.
Does pumpkin puree or okra contain more calcium?
Okra is a rich source of calcium and it has 220% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and okra has 82mg of calcium.
Does pumpkin puree or okra contain more potassium?
Both pumpkin puree and okra are high in potassium. Okra has 50% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and okra has 299mg of potassium.