Mushroom vs. Okra
Nutrition comparison of Mushroom and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and okra:
- Both okra and mushroom are high in potassium.
- Okra has more thiamin, Vitamin B6 and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and mushroom contain similar amounts of calories - okra has 33 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to okra per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Okra | |
|---|---|---|
| Protein | 44% | 19% |
| Carbohydrates | 47% | 76% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and mushroom contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 220% more dietary fiber than mushroom - okra has 3.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Okra and mushroom contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Okra and mushroom contain similar amounts of protein - okra has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both okra and mushroom are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 995% more Vitamin C than mushroom - okra has 23mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than mushroom - okra has 36ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than okra - mushroom has 7iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and mushroom contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than mushroom - okra has 31.3ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Okra has more thiamin, Vitamin B6 and folate, however, mushroom contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
| Mushroom | Okra | |
|---|---|---|
| Thiamin | 0.081 MG | 0.2 MG |
| Riboflavin | 0.402 MG | 0.06 MG |
| Niacin | 3.607 MG | 1 MG |
| Pantothenic acid | 1.497 MG | 0.245 MG |
| Vitamin B6 | 0.104 MG | 0.215 MG |
| Folate | 17 UG | 60 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Okra is an excellent source of calcium and it has 26 times more calcium than mushroom - okra has 82mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Okra and mushroom contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both okra and mushroom are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than okra per 100 grams.
| Mushroom | Okra | |
|---|---|---|
| linoleic acid | 0.16 G | 0.026 G |
| Total | 0.16 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.
Mushroom 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 mushroom contain more calories in 100 grams?Okra and mushroom contain similar amounts of calories - okra has 33 calories in 100g and mushroom has 22 calories.
Is okra or mushroom better for protein?
Okra and mushroom contain similar amounts of protein - okra has 1.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does okra or mushroom have more carbohydrates?
By weight, okra and mushroom contain similar amounts of carbs - okra has 7.5g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does okra or mushroom contain more calcium?
Okra is a rich source of calcium and it has 26 times more calcium than mushroom - okra has 82mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does okra or mushroom contain more potassium?
Both okra and mushroom are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium in 100 grams and mushroom has 318mg of potassium.