Beets vs. Okra
Nutrition comparison of Beets and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and okra:
- Both beets and okra are high in dietary fiber and potassium.
- Okra has 3.5 times less sugar than beet.
- Okra has more thiamin, niacin and Vitamin B6.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Beets (Beets, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and okra contain similar amounts of calories - beet has 43 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, beets is lighter in protein, heavier in carbs and similar to okra for fat. Beets has a macronutrient ratio of 14:82:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Okra | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and okra contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both beets and okra are high in dietary fiber. Okra has 14% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 3.5 times less sugar than beet - beet has 6.8g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Beets and okra contain similar amounts of protein - beet has 1.6g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both beets and okra are low in saturated fat - beet has 0.03g 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 369% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 17 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Beets and okra contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 155 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin and Vitamin B6. Both beets and okra contain significant amounts of riboflavin, pantothenic acid and folate.
| Beets | Okra | |
|---|---|---|
| Thiamin | 0.031 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 0.334 MG | 1 MG |
| Pantothenic acid | 0.155 MG | 0.245 MG |
| Vitamin B6 | 0.067 MG | 0.215 MG |
| Folate | 109 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 413% more calcium than beet - beet has 16mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Beets and okra contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both beets and okra are high in potassium. Beet has a little more potassium (9%) than okra by weight - beet has 325mg of potassium per 100 grams and okra has 299mg 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, beet has more luteolin than okra per 100 grams, however, okra contains more quercetin than beet per 100 grams.
| Beets | Okra | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 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,
| Beets | Okra | |
|---|---|---|
| beta-carotene | 20 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beets and okra contain small amounts of alpha linoleic acid (ALA).
| Beets | Okra | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.001 G |
| Total | 0.005 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, beet has more linoleic acid than okra per 100 grams.
| Beets | Okra | |
|---|---|---|
| linoleic acid | 0.055 G | 0.026 G |
| Total | 0.055 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beets or Okra .
Beets 100g
(
100 g
)
|
Daily Values (%) |
Okra 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 43KCAL 2% |
|
30% | calories | 5% |
|
33KCAL 2% | |
| 9.6G 4% |
|
28% | carbohydrates | 5% |
|
7.5G 3% | |
| 2.8G 11% |
|
5% | dietary fiber | 14% |
|
3.2G 13% | |
| 6.8G | 353% | sugar | 5% | 1.5G | |||
| 0.17G 0.3% |
|
5% | total fat | 12% |
|
0.19G 0.3% | |
| 0.03G 0.2% |
|
5% | saturated fat | 5% |
|
0.03G 0.1% | |
| 0.03G | 50% | monounsaturated fat | 5% | 0.02G | |||
| 0.06G | 100% | polyunsaturated fat | 5% | 0.03G | |||
| 78MG 5% |
|
>999% | sodium | 5% |
|
7MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 2UG 0.3% |
|
5% | Vitamin A | >999% |
|
36UG 5% | |
| 4.9MG 7% |
|
5% | Vitamin C | 369% |
|
23MG 31% | |
| 16MG 2% |
|
5% | calcium | 412% |
|
82MG 8% | |
| 0.8MG 4% |
|
29% | iron | 5% |
|
0.62MG 3% | |
| 23MG 7% |
|
5% | magnesium | 148% |
|
57MG 18% | |
| 325MG 14% |
|
9% | potassium | 5% |
|
299MG 13% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | 565% |
|
0.2MG 18% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 50% |
|
0.06MG 6% | |
| 0.33MG 2% |
|
5% | niacin (Vit B3) | 203% |
|
1MG 7% | |
| 0.07MG 5% |
|
5% | Vitamin B6 | 214% |
|
0.22MG 17% | |
| 0.16MG 3% |
|
5% | pantothenic acid (Vit B5) | 56% |
|
0.25MG 5% | |
| 109UG 27% |
|
82% | folate (Vit B9) | 5% |
|
60UG 15% | |
| 0.04MG 0.3% |
|
5% | Vitamin E | 574% |
|
0.27MG 2% | |
| 0.2UG 0.2% |
|
5% | Vitamin K | >999% |
|
31UG 35% | |
| 1.6G 3% |
|
5% | protein | 19% |
|
1.9G 4% | |
| 6MG 1% |
|
5% | choline | 100% |
|
12MG 3% | |
| 0.08MG 6% |
|
5% | copper | 37% |
|
0.11MG 9% | |
| 0.33MG 18% |
|
5% | manganese | 139% |
|
0.79MG 44% | |
| 40MG 6% |
|
5% | phosphorus | 52% |
|
61MG 9% | |
| 0.7UG 1% |
|
5% | selenium | 5% |
|
0.7UG 1% | |
| 0.35MG 4% |
|
5% | zinc | 66% |
|
0.58MG 7% | |
| 88G | 5% | Water | 2% | 90G | |||
| 5% | Starch | >999% | 0.34G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does beets or okra contain more calories in 100 grams?Beets and okra contain similar amounts of calories - beet has 43 calories in 100g and okra has 33 calories.
Does beets or okra have more carbohydrates?
By weight, beets and okra contain similar amounts of carbs - beet has 9.6g of carbs for 100g and okra has 7.5g of carbohydrates.
Does beets or okra contain more calcium?
Okra is a rich source of calcium and it has 410% more calcium than beet - beet has 16mg of calcium in 100 grams and okra has 82mg of calcium.
Does beets or okra contain more potassium?
Both beets and okra are high in potassium. Beet has a little more potassium ( 10%) than okra by weight - beet has 325mg of potassium in 100 grams and okra has 299mg of potassium.