Dates vs. Okra
Nutrition comparison of Dates and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and okra:
- Both dates and okra are high in calcium, dietary fiber and potassium.
- Okra has more thiamin and folate, however, date contains more pantothenic acid.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and okra has 88% less calories than date - date has 277 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to okra per calorie. Dates has a macronutrient ratio of 2:98:0 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Okra | |
|---|---|---|
| Protein | 2% | 19% |
| Carbohydrates | 98% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and okra has 90% less carbohydrates than date - date has 75g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both dates and okra are high in dietary fiber. Date has 109% more dietary fiber than okra - date has 6.7g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Date is high in sugar and okra has 98% less sugar than date - date has 66.5g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Dates and okra contain similar amounts of protein - date has 1.8g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both okra and dates are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than date - okra has 23mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Okra has 414% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Okra and dates contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Okra has 10 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate, however, date contains more pantothenic acid. Both dates and okra contain significant amounts of riboflavin, niacin and Vitamin B6.
| Dates | Okra | |
|---|---|---|
| Thiamin | 0.05 MG | 0.2 MG |
| Riboflavin | 0.06 MG | 0.06 MG |
| Niacin | 1.61 MG | 1 MG |
| Pantothenic acid | 0.805 MG | 0.245 MG |
| Vitamin B6 | 0.249 MG | 0.215 MG |
| Folate | 15 UG | 60 UG |
Minerals
calcium
Both dates and okra are high in calcium. Okra has 28% more calcium than date - date has 64mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Dates and okra contain similar amounts of iron - date has 0.9mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both dates and okra are high in potassium. Date has 133% more potassium than okra - date has 696mg of potassium per 100 grams and okra has 299mg 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,
| Dates | Okra | |
|---|---|---|
| beta-carotene | 89 UG | 416 UG |
| lutein + zeaxanthin | 23 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
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.
Dates 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 dates or okra contain more calories in 100 grams?Date is high in calories and okra has 90% less calories than date - date has 277 calories in 100g and okra has 33 calories.
Does dates or okra have more carbohydrates?
By weight, date is high in carbohydrates and okra has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and okra has 7.5g of carbohydrates.
Does dates or okra contain more calcium?
Both dates and okra are high in calcium. Okra has 30% more calcium than date - date has 64mg of calcium in 100 grams and okra has 82mg of calcium.
Does dates or okra contain more potassium?
Both dates and okra are high in potassium. Date has 130% more potassium than okra - date has 696mg of potassium in 100 grams and okra has 299mg of potassium.