Barley vs. Okra
Nutrition comparison of Barley and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and okra:
- Both okra and barley are high in dietary fiber and potassium.
- Barley has more niacin, however, okra contains more folate.
- Barley is a great source of iron and protein.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Barley is high in calories and okra has 91% less calories than barley - okra has 33 calories per 100 grams and barley has 352 calories.
For macronutrient ratios, barley is lighter in protein, heavier in carbs and similar to okra for fat. Barley has a macronutrient ratio of 11:86:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Okra | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 86% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and okra has 90% less carbohydrates than barley - okra has 7.5g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both okra and barley are high in dietary fiber. Barley has 388% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Okra and barley contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and barley has 0.8g of sugar.
Protein
protein
Barley is a great source of protein and it has 413% more protein than okra - okra has 1.9g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Both okra and barley are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than barley - okra has 23mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Okra has 35 times more Vitamin A than barley - okra has 36ug of Vitamin A per 100 grams and barley has 1ug of Vitamin A.
Vitamin E
Okra and barley contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and barley has 0.02mg of Vitamin E.
Vitamin K
Okra has 13 times more Vitamin K than barley - okra has 31.3ug of Vitamin K per 100 grams and barley has 2.2ug of Vitamin K.
The B Vitamins
Barley has more niacin, however, okra contains more folate. Both barley and okra contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Barley | Okra | |
|---|---|---|
| Thiamin | 0.191 MG | 0.2 MG |
| Riboflavin | 0.114 MG | 0.06 MG |
| Niacin | 4.604 MG | 1 MG |
| Pantothenic acid | 0.282 MG | 0.245 MG |
| Vitamin B6 | 0.26 MG | 0.215 MG |
| Folate | 23 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 183% more calcium than barley - okra has 82mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Barley is a great source of iron and it has 303% more iron than okra - okra has 0.62mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both okra and barley are high in potassium. Okra has a little more potassium (7%) than barley by weight - okra has 299mg of potassium per 100 grams and barley has 280mg 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, both barley and okra contain significant amounts of lutein + zeaxanthin.
| Barley | Okra | |
|---|---|---|
| beta-carotene | 13 UG | 416 UG |
| lutein + zeaxanthin | 160 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, barley has more alpha linoleic acid (ALA) than okra per 100 grams.
| Barley | Okra | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.001 G |
| Total | 0.055 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, barley has more linoleic acid than okra per 100 grams.
| Barley | Okra | |
|---|---|---|
| linoleic acid | 0.505 G | 0.026 G |
| Total | 0.505 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.
Barley 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 barley contain more calories in 100 grams?Barley is high in calories and okra has 90% less calories than barley - okra has 33 calories in 100g and barley has 352 calories.
Does okra or barley have more carbohydrates?
By weight, barley is high in carbohydrates and okra has 90% fewer carbohydrates than barley - okra has 7.5g of carbs for 100g and barley has 77.7g of carbohydrates.
Does okra or barley contain more calcium?
Okra is a rich source of calcium and it has 180% more calcium than barley - okra has 82mg of calcium in 100 grams and barley has 29mg of calcium.
Does okra or barley contain more potassium?
Both okra and barley are high in potassium. Okra has a little more potassium ( 10%) than barley by weight - okra has 299mg of potassium in 100 grams and barley has 280mg of potassium.