Asparagus vs. Okra
Nutrition comparison of Asparagus and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and okra:
- Both asparagus and okra are high in dietary fiber and potassium.
- Asparagus has more riboflavin, however, okra contains more Vitamin B6.
- Asparagus is a great source of iron.
- Okra has more alpha-carotene than asparagus, however, asparagus contains more lutein + zeaxanthin than okra.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and okra contain similar amounts of calories - asparagus has 20 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and similar to okra for fat. Asparagus has a macronutrient ratio of 35:62:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Okra | |
|---|---|---|
| Protein | 35% | 19% |
| Carbohydrates | 62% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and okra contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both asparagus and okra are high in dietary fiber. Okra has 52% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Asparagus and okra contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Asparagus and okra contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both asparagus and okra are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 311% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Asparagus and okra contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Asparagus and okra contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Asparagus and okra contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin, however, okra contains more Vitamin B6. Both asparagus and okra contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Asparagus | Okra | |
|---|---|---|
| Thiamin | 0.143 MG | 0.2 MG |
| Riboflavin | 0.141 MG | 0.06 MG |
| Niacin | 0.978 MG | 1 MG |
| Pantothenic acid | 0.274 MG | 0.245 MG |
| Vitamin B6 | 0.091 MG | 0.215 MG |
| Folate | 52 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 242% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Asparagus is a great source of iron and it has 245% more iron than okra - asparagus has 2.1mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both asparagus and okra are high in potassium. Okra has 48% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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, both asparagus and okra contain significant amounts of quercetin.
| Asparagus | Okra | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | ~ |
| Quercetin | 13.98 mg | 20.97 mg |
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, okra has more alpha-carotene than asparagus per 100 grams, however, asparagus contains more lutein + zeaxanthin than okra per 100 grams. Both asparagus and okra contain significant amounts of beta-carotene.
| Asparagus | Okra | |
|---|---|---|
| beta-carotene | 449 UG | 416 UG |
| alpha-carotene | 9 UG | 27 UG |
| lutein + zeaxanthin | 710 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both asparagus and okra contain small amounts of alpha linoleic acid (ALA).
| Asparagus | Okra | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both asparagus and okra contain small amounts of linoleic acid.
| Asparagus | Okra | |
|---|---|---|
| linoleic acid | 0.04 G | 0.026 G |
| Total | 0.04 G | 0.026 G |
Customize your serving size
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 Asparagus or Okra .
Asparagus g
()
|
Daily Values (%) |
Okra g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
|
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or okra contain more calories in 100 grams?Asparagus and okra contain similar amounts of calories - asparagus has 20 calories in 100g and okra has 33 calories.
Is asparagus or okra better for protein?
Asparagus and okra contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and okra has 1.9g of protein.
Does asparagus or okra have more carbohydrates?
By weight, asparagus and okra contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and okra has 7.5g of carbohydrates.
Does asparagus or okra contain more calcium?
Okra is a rich source of calcium and it has 240% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and okra has 82mg of calcium.
Does asparagus or okra contain more potassium?
Both asparagus and okra are high in potassium. Okra has 50% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and okra has 299mg of potassium.