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.
Detailed nutritional comparison of kiwi and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Okra src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kiwi or Okra .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Okra (Okra, raw) .

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G Water G
G Starch G
G Alcohol 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.

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