Cumin vs. Okra
Nutrition comparison of Cumin and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cumin
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cumin and okra:
- Both okra and cumin are high in calcium, dietary fiber and potassium.
- Cumin has more thiamin, riboflavin and niacin, however, okra contains more pantothenic acid and folate.
- Cumin is an excellent source of iron and protein.
- Okra has 58 times less saturated fat than cumin.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Cumin (Spices, cumin seed) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cumin is high in calories and okra has 91% less calories than cumin - okra has 33 calories per 100 grams and cumin has 375 calories.
For macronutrient ratios, cumin is much lighter in carbs, much heavier in fat and similar to okra for protein. Cumin has a macronutrient ratio of 17:37:46 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cumin | Okra | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 37% | 76% |
| Fat | 46% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cumin is high in carbohydrates and okra has 83% less carbohydrates than cumin - okra has 7.5g of total carbs per 100 grams and cumin has 44.2g of carbohydrates.
dietary fiber
Both okra and cumin are high in dietary fiber. Cumin has 228% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and cumin has 10.5g of dietary fiber.
sugar
Okra and cumin contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and cumin has 2.3g of sugar.
Protein
protein
Cumin is an excellent source of protein and it has 823% more protein than okra - okra has 1.9g of protein per 100 grams and cumin has 17.8g of protein.
Fat
saturated fat
Okra has 58 times less saturated fat than cumin - okra has 0.03g of saturated fat per 100 grams and cumin has 1.5g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 199% more Vitamin C than cumin - okra has 23mg of Vitamin C per 100 grams and cumin has 7.7mg of Vitamin C.
Vitamin A
Cumin has 78% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and cumin has 64ug of Vitamin A.
Vitamin E
Cumin has 11 times more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and cumin has 3.3mg of Vitamin E.
Vitamin K
Okra has 480% more Vitamin K than cumin - okra has 31.3ug of Vitamin K per 100 grams and cumin has 5.4ug of Vitamin K.
The B Vitamins
Cumin has more thiamin, riboflavin and niacin, however, okra contains more pantothenic acid and folate. Both cumin and okra contain significant amounts of Vitamin B6.
| Cumin | Okra | |
|---|---|---|
| Thiamin | 0.628 MG | 0.2 MG |
| Riboflavin | 0.327 MG | 0.06 MG |
| Niacin | 4.579 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | 0.435 MG | 0.215 MG |
| Folate | 10 UG | 60 UG |
Minerals
calcium
Both okra and cumin are high in calcium. Cumin has 10 times more calcium than okra - okra has 82mg of calcium per 100 grams and cumin has 931mg of calcium.
iron
Cumin is an excellent source of iron and it has 106 times more iron than okra - okra has 0.62mg of iron per 100 grams and cumin has 66.4mg of iron.
potassium
Both okra and cumin are high in potassium. Cumin has 498% more potassium than okra - okra has 299mg of potassium per 100 grams and cumin has 1788mg 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 cumin and okra contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cumin | Okra | |
|---|---|---|
| beta-carotene | 762 UG | 416 UG |
| lutein + zeaxanthin | 448 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cumin has more alpha linoleic acid (ALA) than okra per 100 grams.
| Cumin | Okra | |
|---|---|---|
| alpha linoleic acid | 0.176 G | 0.001 G |
| Total | 0.176 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cumin has more linoleic acid than okra per 100 grams.
| Cumin | Okra | |
|---|---|---|
| linoleic acid | 3.103 G | 0.026 G |
| Total | 3.103 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.
Cumin 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 cumin contain more calories in 100 grams?Cumin is high in calories and okra has 90% less calories than cumin - okra has 33 calories in 100g and cumin has 375 calories.
Does okra or cumin have more carbohydrates?
By weight, cumin is high in carbohydrates and okra has 80% fewer carbohydrates than cumin - okra has 7.5g of carbs for 100g and cumin has 44.2g of carbohydrates.
Does okra or cumin contain more calcium?
Both okra and cumin are high in calcium. Cumin has 10 times more calcium than okra - okra has 82mg of calcium in 100 grams and cumin has 931mg of calcium.
Does okra or cumin contain more iron?
Cumin is an abundant source of iron and it has 106 times more iron than okra - okra has 0.62mg of iron in 100 grams and cumin has 66.4mg of iron.
Does okra or cumin contain more potassium?
Both okra and cumin are high in potassium. Cumin has 500% more potassium than okra - okra has 299mg of potassium in 100 grams and cumin has 1788mg of potassium.