Lentils vs. Okra
Nutrition comparison of Cooked Lentils and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and okra:
- Both okra and lentils are high in dietary fiber and potassium.
- Lentil has more pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Okra has 63% less carbohydrates than lentil.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and okra has 72% less calories than lentil - okra has 33 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to okra for fat. Lentils has a macronutrient ratio of 30:67:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Okra | |
|---|---|---|
| Protein | 30% | 19% |
| Carbohydrates | 67% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 63% less carbohydrates than lentil - okra has 7.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both okra and lentils are high in dietary fiber. Lentil has 147% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Okra and lentils contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 367% more protein than okra - okra has 1.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both okra and lentils are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 14 times more Vitamin C than lentil - okra has 23mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than lentil - okra has 36ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Okra and lentils contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Okra has 17 times more Vitamin K than lentil - okra has 31.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more pantothenic acid and folate. Both lentils and okra contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Lentils | Okra | |
|---|---|---|
| Thiamin | 0.169 MG | 0.2 MG |
| Riboflavin | 0.073 MG | 0.06 MG |
| Niacin | 1.06 MG | 1 MG |
| Pantothenic acid | 0.638 MG | 0.245 MG |
| Vitamin B6 | 0.178 MG | 0.215 MG |
| Folate | 181 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 332% more calcium than lentil - okra has 82mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 437% more iron than okra - okra has 0.62mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both okra and lentils are high in potassium. Lentil has 23% more potassium than okra - okra has 299mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Okra | |
|---|---|---|
| beta-carotene | 5 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than okra per 100 grams.
| Lentils | Okra | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.001 G |
| Total | 0.037 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than okra per 100 grams.
| Lentils | Okra | |
|---|---|---|
| linoleic acid | 0.137 G | 0.026 G |
| Total | 0.137 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.
Cooked Lentils 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 okra or lentils contain more calories in 100 grams?Lentil is high in calories and okra has 70% less calories than lentil - okra has 33 calories in 100g and lentil has 116 calories.
Does okra or lentils have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than lentil - okra has 7.5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does okra or lentils contain more calcium?
Okra is a rich source of calcium and it has 330% more calcium than lentil - okra has 82mg of calcium in 100 grams and lentil has 19mg of calcium.
Does okra or lentils contain more iron?
Lentil is an abundant source of iron and it has 440% more iron than okra - okra has 0.62mg of iron in 100 grams and lentil has 3.3mg of iron.
Does okra or lentils contain more potassium?
Both okra and lentils are high in potassium. Lentil has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and lentil has 369mg of potassium.