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:
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 | ~ | ~ |
Okra has 49% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
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.
Okra has 5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and okra has 1.5g of sugar.
Kiwi and okra contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and okra has 1.9g of protein.
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.
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.
Okra has 800% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
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.
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.
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 |
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.
Kiwi and okra contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and okra has 0.62mg of iron.
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.
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 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 |
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 |
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 |
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 .
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 | |||