Kiwi vs. Okra
Nutrition comparison of Kiwi and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and okra:
- Both kiwi and okra are high in Vitamin C, dietary fiber and potassium.
- Okra has 5 times less sugar than kiwi.
- Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 46% less calories than kiwi - kiwi has 61 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to okra for fat. Kiwi has a macronutrient ratio of 7:87:7 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Okra | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 87% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 49% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both kiwi and okra are high in dietary fiber. Kiwi is very similar to kiwi for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Kiwi and okra contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both kiwi and okra are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kiwi and okra are high in Vitamin C. Kiwi has 303% more Vitamin C than okra - kiwi has 92.7mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 800% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Kiwi and okra contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Kiwi and okra contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kiwi and okra contain significant amounts of pantothenic acid.
| Kiwi | Okra | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.025 MG | 0.06 MG |
| Niacin | 0.341 MG | 1 MG |
| Pantothenic acid | 0.183 MG | 0.245 MG |
| Vitamin B6 | 0.063 MG | 0.215 MG |
| Folate | 25 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 141% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Kiwi and okra contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both kiwi and okra are high in potassium. Kiwi has a little more potassium (4%) than okra by weight - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than okra per 100 grams, however, okra contains more quercetin than kiwi per 100 grams.
| Kiwi | Okra | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 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,
| Kiwi | Okra | |
|---|---|---|
| beta-carotene | 52 UG | 416 UG |
| lutein + zeaxanthin | 122 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than okra per 100 grams.
| Kiwi | Okra | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.001 G |
| Total | 0.042 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than okra per 100 grams.
| Kiwi | Okra | |
|---|---|---|
| linoleic acid | 0.246 G | 0.026 G |
| Total | 0.246 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.
Kiwi 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 kiwi or okra contain more calories in 100 grams?Okra has 50% less calories than kiwi - kiwi has 61 calories in 100g and okra has 33 calories.
Does kiwi or okra have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and okra has 7.5g of carbohydrates.
Does kiwi or okra contain more calcium?
Okra is a rich source of calcium and it has 140% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and okra has 82mg of calcium.
Does kiwi or okra contain more potassium?
Both kiwi and okra are high in potassium. Kiwi has a little more potassium ( 0%) than okra by weight - kiwi has 312mg of potassium in 100 grams and okra has 299mg of potassium.