Chia Seeds vs. Okra
Nutrition comparison of Chia Seeds and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and okra:
- Both okra and chia seeds are high in calcium, dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, okra contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of iron and protein.
- Okra has 127 times less saturated fat than chia seed.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and okra has 93% less calories than chia seed - okra has 33 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Okra | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 33% | 76% |
| Fat | 54% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and okra has 82% less carbohydrates than chia seed - okra has 7.5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both okra and chia seeds are high in dietary fiber. Chia seed has 975% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than okra - okra has 1.5g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 757% more protein than okra - okra has 1.9g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Okra has 127 times less saturated fat than chia seed - okra has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and okra are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 13 times more Vitamin C than chia seed - okra has 23mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than chia seed - okra has 36ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Okra and chia seeds contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than chia seed - okra has 31.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, okra contains more pantothenic acid and Vitamin B6. Both chia seeds and okra contain significant amounts of folate.
| Chia Seeds | Okra | |
|---|---|---|
| Thiamin | 0.62 MG | 0.2 MG |
| Riboflavin | 0.17 MG | 0.06 MG |
| Niacin | 8.83 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | ~ | 0.215 MG |
| Folate | 49 UG | 60 UG |
Minerals
calcium
Both okra and chia seeds are high in calcium. Chia seed has 670% more calcium than okra - okra has 82mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 11 times more iron than okra - okra has 0.62mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both okra and chia seeds are high in potassium. Chia seed has 36% more potassium than okra - okra has 299mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than okra per 100 grams.
| Chia Seeds | Okra | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.001 G |
| Total | 17.83 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than okra per 100 grams.
| Chia Seeds | Okra | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.026 G |
| Total | 5.928 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: Chia Seeds (Seeds, chia seeds, dried) and Okra (Okra, raw) .
Chia Seeds 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 chia seeds contain more calories in 100 grams?Chia seed is high in calories and okra has 90% less calories than chia seed - okra has 33 calories in 100g and chia seed has 486 calories.
Does okra or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and okra has 80% fewer carbohydrates than chia seed - okra has 7.5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does okra or chia seeds contain more calcium?
Both okra and chia seeds are high in calcium. Chia seed has 670% more calcium than okra - okra has 82mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does okra or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 11 times more iron than okra - okra has 0.62mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does okra or chia seeds contain more potassium?
Both okra and chia seeds are high in potassium. Chia seed has 40% more potassium than okra - okra has 299mg of potassium in 100 grams and chia seed has 407mg of potassium.