Black Pepper vs. Okra
Nutrition comparison of Black Pepper and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and okra:
- Both okra and black pepper are high in calcium, dietary fiber and potassium.
- Black pepper has more riboflavin and pantothenic acid, however, okra contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K and iron.
- Okra has 52.5 times less saturated fat than black pepper.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and okra has 87% less calories than black pepper - okra has 33 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in protein, heavier in fat and similar to okra for carbs. Black pepper has a macronutrient ratio of 13:78:9 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Okra | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 78% | 76% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and okra has 88% less carbohydrates than black pepper - okra has 7.5g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both okra and black pepper are high in dietary fiber. Black pepper has 691% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Okra and black pepper contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 438% more protein than okra - okra has 1.9g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Okra has 52.5 times less saturated fat than black pepper - okra has 0.03g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than black pepper - okra has 23mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Okra and black pepper contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Okra and black pepper contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 423% more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more riboflavin and pantothenic acid, however, okra contains more folate. Both black pepper and okra contain significant amounts of thiamin, niacin and Vitamin B6.
| Black Pepper | Okra | |
|---|---|---|
| Thiamin | 0.108 MG | 0.2 MG |
| Riboflavin | 0.18 MG | 0.06 MG |
| Niacin | 1.143 MG | 1 MG |
| Pantothenic acid | 1.399 MG | 0.245 MG |
| Vitamin B6 | 0.291 MG | 0.215 MG |
| Folate | 17 UG | 60 UG |
Minerals
calcium
Both okra and black pepper are high in calcium. Black pepper has 440% more calcium than okra - okra has 82mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 14 times more iron than okra - okra has 0.62mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both okra and black pepper are high in potassium. Black pepper has 344% more potassium than okra - okra has 299mg of potassium per 100 grams and black pepper has 1329mg 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 black pepper and okra contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Black Pepper | Okra | |
|---|---|---|
| beta-carotene | 310 UG | 416 UG |
| alpha-carotene | 12 UG | 27 UG |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than okra per 100 grams.
| Black Pepper | Okra | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.001 G |
| Total | 0.152 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than okra per 100 grams.
| Black Pepper | Okra | |
|---|---|---|
| linoleic acid | 0.694 G | 0.026 G |
| Total | 0.694 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 Black Pepper or Okra .
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Okra (Okra, raw) .
Black Pepper g
()
|
Daily Values (%) |
Okra g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 black pepper contain more calories in 100 grams?Black pepper is high in calories and okra has 90% less calories than black pepper - okra has 33 calories in 100g and black pepper has 251 calories.
Does okra or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and okra has 90% fewer carbohydrates than black pepper - okra has 7.5g of carbs for 100g and black pepper has 64g of carbohydrates.
Does okra or black pepper contain more calcium?
Both okra and black pepper are high in calcium. Black pepper has 440% more calcium than okra - okra has 82mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does okra or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 14 times more iron than okra - okra has 0.62mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does okra or black pepper contain more potassium?
Both okra and black pepper are high in potassium. Black pepper has 340% more potassium than okra - okra has 299mg of potassium in 100 grams and black pepper has 1329mg of potassium.