Blueberry vs. Okra
Nutrition comparison of Blueberry and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and okra:
- Both okra and blueberry are high in dietary fiber.
- Okra has 5.7 times less sugar than blueberry.
- Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 42% less calories than blueberry - okra has 33 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to okra for fat. Blueberry has a macronutrient ratio of 5:91:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Okra | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 91% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 49% less carbohydrates than blueberry - okra has 7.5g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both okra and blueberry are high in dietary fiber. Okra has 33% more dietary fiber than blueberry - okra has 3.2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Okra has 5.7 times less sugar than blueberry - okra has 1.5g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Okra and blueberry contain similar amounts of protein - okra has 1.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both okra and blueberry are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 137% more Vitamin C than blueberry - okra has 23mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than blueberry - okra has 36ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Okra and blueberry contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Okra and blueberry contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and okra contain significant amounts of riboflavin.
| Blueberry | Okra | |
|---|---|---|
| Thiamin | 0.037 MG | 0.2 MG |
| Riboflavin | 0.041 MG | 0.06 MG |
| Niacin | 0.418 MG | 1 MG |
| Pantothenic acid | 0.124 MG | 0.245 MG |
| Vitamin B6 | 0.052 MG | 0.215 MG |
| Folate | 6 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 12 times more calcium than blueberry - okra has 82mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Okra and blueberry contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Okra is a great source of potassium and it has 288% more potassium than blueberry - okra has 299mg of potassium per 100 grams and blueberry has 77mg 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, blueberry has more kaempferol and myricetin than okra per 100 grams, however, okra contains more quercetin than blueberry per 100 grams.
| Blueberry | Okra | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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,
| Blueberry | Okra | |
|---|---|---|
| beta-carotene | 32 UG | 416 UG |
| lutein + zeaxanthin | 80 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than okra per 100 grams.
| Blueberry | Okra | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.001 G |
| Total | 0.058 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than okra per 100 grams.
| Blueberry | Okra | |
|---|---|---|
| linoleic acid | 0.088 G | 0.026 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Okra has 40% less calories than blueberry - okra has 33 calories in 100g and blueberry has 57 calories.
Does okra or blueberry have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than blueberry - okra has 7.5g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does okra or blueberry contain more calcium?
Okra is a rich source of calcium and it has 12 times more calcium than blueberry - okra has 82mg of calcium in 100 grams and blueberry has 6mg of calcium.