Nectarine vs. Okra
Nutrition comparison of Nectarine and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and okra:
- Both okra and nectarine are high in potassium.
- Okra has 4.3 times less sugar than nectarine.
- Okra has more thiamin, riboflavin, Vitamin B6 and folate.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and nectarine contain similar amounts of calories - okra has 33 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is lighter in protein, heavier in carbs and similar to okra for fat. Nectarine has a macronutrient ratio of 9:85:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 85% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and nectarine contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 88% more dietary fiber than nectarine - okra has 3.2g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Okra has 4.3 times less sugar than nectarine - okra has 1.5g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Okra and nectarine contain similar amounts of protein - okra has 1.9g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both okra and nectarine are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 326% more Vitamin C than nectarine - okra has 23mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Okra and nectarine contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Okra and nectarine contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Okra has 13 times more Vitamin K than nectarine - okra has 31.3ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, Vitamin B6 and folate. Both nectarine and okra contain significant amounts of niacin and pantothenic acid.
| Nectarine | Okra | |
|---|---|---|
| Thiamin | 0.034 MG | 0.2 MG |
| Riboflavin | 0.027 MG | 0.06 MG |
| Niacin | 1.125 MG | 1 MG |
| Pantothenic acid | 0.185 MG | 0.245 MG |
| Vitamin B6 | 0.025 MG | 0.215 MG |
| Folate | 5 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 12 times more calcium than nectarine - okra has 82mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Okra and nectarine contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Both okra and nectarine are high in potassium. Okra has 49% more potassium than nectarine - okra has 299mg of potassium per 100 grams and nectarine has 201mg 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,
| Nectarine | Okra | |
|---|---|---|
| beta-carotene | 150 UG | 416 UG |
| lutein + zeaxanthin | 130 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and okra contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Okra | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.001 G |
| Total | 0.002 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than okra per 100 grams.
| Nectarine | Okra | |
|---|---|---|
| linoleic acid | 0.111 G | 0.026 G |
| Total | 0.111 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.
Nectarine 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 nectarine contain more calories in 100 grams?Okra and nectarine contain similar amounts of calories - okra has 33 calories in 100g and nectarine has 44 calories.
Does okra or nectarine have more carbohydrates?
By weight, okra and nectarine contain similar amounts of carbs - okra has 7.5g of carbs for 100g and nectarine has 10.6g of carbohydrates.
Does okra or nectarine contain more calcium?
Okra is a rich source of calcium and it has 12 times more calcium than nectarine - okra has 82mg of calcium in 100 grams and nectarine has 6mg of calcium.
Does okra or nectarine contain more potassium?
Both okra and nectarine are high in potassium. Okra has 50% more potassium than nectarine - okra has 299mg of potassium in 100 grams and nectarine has 201mg of potassium.