Almonds vs. Okra
Nutrition comparison of Almonds and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and okra:
- Both okra and almonds are high in calcium, dietary fiber and potassium.
- Almond has more riboflavin and niacin.
- Almond is an excellent source of Vitamin E, iron and protein.
- Okra has 65% less carbohydrates than almond.
- Okra has signficantly less saturated fat than almond.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and okra has 94% less calories than almond - okra has 33 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Almonds has a macronutrient ratio of 14:14:73 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Okra | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 14% | 76% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 65% less carbohydrates than almond - okra has 7.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both okra and almonds are high in dietary fiber. Almond has 291% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Okra and almonds contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 996% more protein than okra - okra has 1.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Okra has signficantly less saturated fat than almond - okra has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and okra are low in trans fat - almond has 0.02g of trans fat per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than almond - okra has 23mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than almond - okra has 36ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 93 times more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than almond - okra has 31.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin. Both almonds and okra contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Okra | |
|---|---|---|
| Thiamin | 0.205 MG | 0.2 MG |
| Riboflavin | 1.138 MG | 0.06 MG |
| Niacin | 3.618 MG | 1 MG |
| Pantothenic acid | 0.471 MG | 0.245 MG |
| Vitamin B6 | 0.137 MG | 0.215 MG |
| Folate | 44 UG | 60 UG |
Minerals
calcium
Both okra and almonds are high in calcium. Almond has 228% more calcium than okra - okra has 82mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 498% more iron than okra - okra has 0.62mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both okra and almonds are high in potassium. Almond has 145% more potassium than okra - okra has 299mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and kaempferol than okra per 100 grams, however, okra contains more quercetin than almond per 100 grams.
| Almonds | Okra | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | 20.97 mg |
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,
| Almonds | Okra | |
|---|---|---|
| beta-carotene | 1 UG | 416 UG |
| lutein + zeaxanthin | 1 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and okra contain small amounts of alpha linoleic acid (ALA).
| Almonds | Okra | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.001 G |
| Total | 0.003 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than okra per 100 grams.
| Almonds | Okra | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.026 G |
| Total | 12.326 G | 0.026 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.
Almonds g
()
|
Daily Values (%) |
Okra 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 okra or almonds contain more calories in 100 grams?Almond is high in calories and okra has 90% less calories than almond - okra has 33 calories in 100g and almond has 579 calories.
Does okra or almonds have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than almond - okra has 7.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does okra or almonds contain more calcium?
Both okra and almonds are high in calcium. Almond has 230% more calcium than okra - okra has 82mg of calcium in 100 grams and almond has 269mg of calcium.
Does okra or almonds contain more iron?
Almond is an abundant source of iron and it has 500% more iron than okra - okra has 0.62mg of iron in 100 grams and almond has 3.7mg of iron.
Does okra or almonds contain more potassium?
Both okra and almonds are high in potassium. Almond has 150% more potassium than okra - okra has 299mg of potassium in 100 grams and almond has 733mg of potassium.