Cranberry vs. Okra
Nutrition comparison of Cranberry and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and okra:
- Both okra and cranberry are high in Vitamin C and dietary fiber.
- Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and cranberry contain similar amounts of calories - okra has 33 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to okra for fat. Cranberry has a macronutrient ratio of 4:95:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and cranberry contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both okra and cranberry are high in dietary fiber. Okra is very similar to okra for dietary fiber - okra has 3.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Okra and cranberry contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Okra and cranberry contain similar amounts of protein - okra has 1.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both okra and cranberry are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both okra and cranberry are high in Vitamin C. Okra has 64% more Vitamin C than cranberry - okra has 23mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than cranberry - okra has 36ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Okra and cranberry contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Okra has 526% more Vitamin K than cranberry - okra has 31.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and okra contain significant amounts of pantothenic acid.
| Cranberry | Okra | |
|---|---|---|
| Thiamin | 0.012 MG | 0.2 MG |
| Riboflavin | 0.02 MG | 0.06 MG |
| Niacin | 0.101 MG | 1 MG |
| Pantothenic acid | 0.295 MG | 0.245 MG |
| Vitamin B6 | 0.057 MG | 0.215 MG |
| Folate | 1 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 925% more calcium than cranberry - okra has 82mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Okra and cranberry contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Okra is a great source of potassium and it has 274% more potassium than cranberry - okra has 299mg of potassium per 100 grams and cranberry has 80mg 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, both cranberry and okra contain significant amounts of quercetin.
| Cranberry | Okra | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 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,
| Cranberry | Okra | |
|---|---|---|
| beta-carotene | 38 UG | 416 UG |
| lutein + zeaxanthin | 91 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than okra per 100 grams.
| Cranberry | Okra | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.001 G |
| Total | 0.022 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and okra contain small amounts of linoleic acid.
| Cranberry | Okra | |
|---|---|---|
| linoleic acid | 0.033 G | 0.026 G |
| Total | 0.033 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.
Cranberry 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 cranberry contain more calories in 100 grams?Okra and cranberry contain similar amounts of calories - okra has 33 calories in 100g and cranberry has 46 calories.
Does okra or cranberry have more carbohydrates?
By weight, okra and cranberry contain similar amounts of carbs - okra has 7.5g of carbs for 100g and cranberry has 12g of carbohydrates.
Does okra or cranberry contain more calcium?
Okra is a rich source of calcium and it has 930% more calcium than cranberry - okra has 82mg of calcium in 100 grams and cranberry has 8mg of calcium.