Iceberg Lettuce vs. Okra
Nutrition comparison of Iceberg Lettuce and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and okra:
- Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and okra contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, iceberg lettuce is lighter in carbs and similar to okra for protein and fat. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Okra | |
|---|---|---|
| Protein | 21% | 19% |
| Carbohydrates | 72% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and okra contain similar amounts of carbs - iceberg lettuce has 3g 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 167% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Iceberg lettuce and okra contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Iceberg lettuce and okra contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both iceberg lettuce and okra are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 721% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Iceberg lettuce and okra contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Iceberg lettuce and okra contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Iceberg lettuce and okra contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Iceberg Lettuce | Okra | |
|---|---|---|
| Thiamin | 0.041 MG | 0.2 MG |
| Riboflavin | 0.025 MG | 0.06 MG |
| Niacin | 0.123 MG | 1 MG |
| Pantothenic acid | 0.091 MG | 0.245 MG |
| Vitamin B6 | 0.042 MG | 0.215 MG |
| Folate | 29 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 356% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Iceberg lettuce and okra contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 112% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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,
| Iceberg Lettuce | Okra | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | ~ |
| kaempferol | 0.15 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 1.42 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, both iceberg lettuce and okra contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Iceberg Lettuce | Okra | |
|---|---|---|
| beta-carotene | 299 UG | 416 UG |
| alpha-carotene | 4 UG | 27 UG |
| lutein + zeaxanthin | 277 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than okra per 100 grams.
| Iceberg Lettuce | Okra | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.001 G |
| Total | 0.052 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both iceberg lettuce and okra contain small amounts of linoleic acid.
| Iceberg Lettuce | Okra | |
|---|---|---|
| linoleic acid | 0.021 G | 0.026 G |
| Total | 0.021 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Okra (Okra, raw) .
Iceberg Lettuce 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 iceberg lettuce or okra contain more calories in 100 grams?Iceberg lettuce and okra contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and okra has 33 calories.
Does iceberg lettuce or okra have more carbohydrates?
By weight, iceberg lettuce and okra contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does iceberg lettuce or okra contain more calcium?
Okra is a rich source of calcium and it has 360% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and okra has 82mg of calcium.