Apple vs. Okra
Nutrition comparison of Apple and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and okra:
- Both okra and apple are high in dietary fiber.
- Okra has 6 times less sugar than apple.
- Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and apple contain similar amounts of calories - okra has 33 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to okra for fat. Apple has a macronutrient ratio of 2:96:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Okra | |
|---|---|---|
| Protein | 2% | 19% |
| Carbohydrates | 96% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 46% less carbohydrates than apple - okra has 7.5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both okra and apple are high in dietary fiber. Okra has 33% more dietary fiber than apple - okra has 3.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Okra has 6 times less sugar than apple - okra has 1.5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Okra has 642% more protein than apple - okra has 1.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both okra and apple are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 400% more Vitamin C than apple - okra has 23mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than apple - okra has 36ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Okra and apple contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Okra has 13 times more Vitamin K than apple - okra has 31.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Okra | |
|---|---|---|
| Thiamin | 0.017 MG | 0.2 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.091 MG | 1 MG |
| Pantothenic acid | 0.061 MG | 0.245 MG |
| Vitamin B6 | 0.041 MG | 0.215 MG |
| Folate | 3 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 12 times more calcium than apple - okra has 82mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Okra has 417% more iron than apple - okra has 0.62mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Okra is a great source of potassium and it has 179% more potassium than apple - okra has 299mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Okra | |
|---|---|---|
| beta-carotene | 27 UG | 416 UG |
| lutein + zeaxanthin | 29 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and okra contain small amounts of alpha linoleic acid (ALA).
| Apple | Okra | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.001 G |
| Total | 0.009 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both apple and okra contain small amounts of linoleic acid.
| Apple | Okra | |
|---|---|---|
| linoleic acid | 0.043 G | 0.026 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Okra and apple contain similar amounts of calories - okra has 33 calories in 100g and apple has 52 calories.
Does okra or apple have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than apple - okra has 7.5g of carbs for 100g and apple has 13.8g of carbohydrates.
Does okra or apple contain more calcium?
Okra is a rich source of calcium and it has 12 times more calcium than apple - okra has 82mg of calcium in 100 grams and apple has 6mg of calcium.