Cantaloupe vs. Okra
Nutrition comparison of Cantaloupe and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and okra:
- Both cantaloupe and okra are high in Vitamin C and potassium.
- Cantaloupe has more beta-carotene than okra, however, okra contains more lutein + zeaxanthin than cantaloupe.
- Cantaloupe is an excellent source of Vitamin A.
- Okra has 4.3 times less sugar than cantaloupe.
- Okra has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe and okra contain similar amounts of calories - cantaloupe has 34 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, cantaloupe is lighter in protein, heavier in carbs and similar to okra for fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 87% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and okra contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 256% more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 4.3 times less sugar than cantaloupe - cantaloupe has 7.9g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Cantaloupe and okra contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both cantaloupe and okra are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and okra are high in Vitamin C. Cantaloupe has 60% more Vitamin C than okra - cantaloupe has 36.7mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 369% more Vitamin A than okra - cantaloupe has 169ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Cantaloupe and okra contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 11 times more Vitamin K than cantaloupe - cantaloupe has 2.5ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both cantaloupe and okra contain significant amounts of niacin.
| Cantaloupe | Okra | |
|---|---|---|
| Thiamin | 0.041 MG | 0.2 MG |
| Riboflavin | 0.019 MG | 0.06 MG |
| Niacin | 0.734 MG | 1 MG |
| Pantothenic acid | 0.105 MG | 0.245 MG |
| Vitamin B6 | 0.072 MG | 0.215 MG |
| Folate | 21 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 811% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Okra has 195% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both cantaloupe and okra are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg 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, cantaloupe has more luteolin than okra per 100 grams, however, okra contains more quercetin than cantaloupe per 100 grams.
| Cantaloupe | Okra | |
|---|---|---|
| luteolin | 0.64 mg | ~ |
| kaempferol | 0.07 mg | ~ |
| Quercetin | 0.01 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, cantaloupe has more beta-carotene than okra per 100 grams, however, okra contains more lutein + zeaxanthin than cantaloupe per 100 grams. Both cantaloupe and okra contain significant amounts of alpha-carotene.
| Cantaloupe | Okra | |
|---|---|---|
| beta-carotene | 2020 UG | 416 UG |
| alpha-carotene | 16 UG | 27 UG |
| lutein + zeaxanthin | 26 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than okra per 100 grams.
| Cantaloupe | Okra | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.001 G |
| Total | 0.046 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cantaloupe and okra contain small amounts of linoleic acid.
| Cantaloupe | Okra | |
|---|---|---|
| linoleic acid | 0.035 G | 0.026 G |
| Total | 0.035 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.
Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Okra (Okra, raw) .
Cantaloupe 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 cantaloupe or okra contain more calories in 100 grams?Cantaloupe and okra contain similar amounts of calories - cantaloupe has 34 calories in 100g and okra has 33 calories.
Does cantaloupe or okra have more carbohydrates?
By weight, cantaloupe and okra contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and okra has 7.5g of carbohydrates.
Does cantaloupe or okra contain more calcium?
Okra is a rich source of calcium and it has 810% more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and okra has 82mg of calcium.
Does cantaloupe or okra contain more potassium?
Both cantaloupe and okra are high in potassium. Cantaloupe is very similar to cantaloupe for potassium - cantaloupe has 267mg of potassium in 100 grams and okra has 299mg of potassium.