Oatmeal vs. Okra
Nutrition comparison of Oatmeal and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and okra:
- Both okra and oatmeal are high in calcium, dietary fiber and potassium.
- Oatmeal has more thiamin and riboflavin, however, okra contains more pantothenic acid.
- Oatmeal is an excellent source of iron and protein.
- Okra has 41.6 times less saturated fat than oatmeal.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and okra has 91% less calories than oatmeal - okra has 33 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in carbs, heavier in fat and similar to okra for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Okra | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 69% | 76% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and okra has 89% less carbohydrates than oatmeal - okra has 7.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both okra and oatmeal are high in dietary fiber. Oatmeal has 206% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Okra and oatmeal contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 729% more protein than okra - okra has 1.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Okra has 41.6 times less saturated fat than oatmeal - okra has 0.03g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - okra has 23mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than oatmeal - okra has 36ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Okra and oatmeal contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than oatmeal - okra has 31.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, okra contains more pantothenic acid. Both oatmeal and okra contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Okra | |
|---|---|---|
| Thiamin | 0.73 MG | 0.2 MG |
| Riboflavin | 0.14 MG | 0.06 MG |
| Niacin | 0.78 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | 0.12 MG | 0.215 MG |
| Folate | 32 UG | 60 UG |
Minerals
calcium
Both okra and oatmeal are high in calcium. Okra has 58% more calcium than oatmeal - okra has 82mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 577% more iron than okra - okra has 0.62mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both okra and oatmeal are high in potassium. Oatmeal has 17% more potassium than okra - okra has 299mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and okra has 90% less calories than oatmeal - okra has 33 calories in 100g and oatmeal has 367 calories.
Does okra or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and okra has 90% fewer carbohydrates than oatmeal - okra has 7.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does okra or oatmeal contain more calcium?
Both okra and oatmeal are high in calcium. Okra has 60% more calcium than oatmeal - okra has 82mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does okra or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 580% more iron than okra - okra has 0.62mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does okra or oatmeal contain more potassium?
Both okra and oatmeal are high in potassium. Oatmeal has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and oatmeal has 350mg of potassium.