Chickpeas vs. Okra
Nutrition comparison of Cooked Chickpeas and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and okra:
- Both okra and chickpeas are high in calcium, dietary fiber and potassium.
- Chickpea has more folate.
- Chickpea is a great source of iron and protein.
- Okra has 73% less carbohydrates than chickpea.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and okra has 80% less calories than chickpea - okra has 33 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to okra for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Okra | |
|---|---|---|
| Protein | 21% | 19% |
| Carbohydrates | 65% | 76% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 73% less carbohydrates than chickpea - okra has 7.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both okra and chickpeas are high in dietary fiber. Chickpea has 138% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Okra and chickpeas contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 359% more protein than okra - okra has 1.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both okra and chickpeas are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 16 times more Vitamin C than chickpea - okra has 23mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than chickpea - okra has 36ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Okra and chickpeas contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Okra has 683% more Vitamin K than chickpea - okra has 31.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more folate. Both chickpeas and okra contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Okra | |
|---|---|---|
| Thiamin | 0.116 MG | 0.2 MG |
| Riboflavin | 0.063 MG | 0.06 MG |
| Niacin | 0.526 MG | 1 MG |
| Pantothenic acid | 0.286 MG | 0.245 MG |
| Vitamin B6 | 0.139 MG | 0.215 MG |
| Folate | 172 UG | 60 UG |
Minerals
calcium
Both okra and chickpeas are high in calcium. Okra has 67% more calcium than chickpea - okra has 82mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 366% more iron than okra - okra has 0.62mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both okra and chickpeas are high in potassium. Okra is very similar to chickpea for potassium - okra has 299mg of potassium per 100 grams and chickpea has 291mg 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,
| Chickpeas | Okra | |
|---|---|---|
| beta-carotene | 16 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than okra per 100 grams.
| Chickpeas | Okra | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.001 G |
| Total | 0.043 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than okra per 100 grams.
| Chickpeas | Okra | |
|---|---|---|
| linoleic acid | 1.113 G | 0.026 G |
| Total | 1.113 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.
Cooked Chickpeas 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 chickpeas contain more calories in 100 grams?Chickpea is high in calories and okra has 80% less calories than chickpea - okra has 33 calories in 100g and chickpea has 164 calories.
Does okra or chickpeas have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than chickpea - okra has 7.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does okra or chickpeas contain more calcium?
Both okra and chickpeas are high in calcium. Okra has 70% more calcium than chickpea - okra has 82mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does okra or chickpeas contain more potassium?
Both okra and chickpeas are high in potassium. Okra is very similar to chickpea for potassium - okra has 299mg of potassium in 100 grams and chickpea has 291mg of potassium.