Coconut Water vs. Okra
Nutrition comparison of Coconut Water and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and okra:
- Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and coconut water contain similar amounts of calories - okra has 33 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, heavier in carbs and lighter in fat compared to okra per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Okra | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 95% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and coconut water contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than coconut water - okra has 3.2g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Okra and coconut water contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Okra has 777% more protein than coconut water - okra has 1.9g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both okra and coconut water are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 132% more Vitamin C than coconut water - okra has 23mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than coconut water - okra has 36ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Okra and coconut water contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than coconut water - okra has 31.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Okra | |
|---|---|---|
| Thiamin | 0.03 MG | 0.2 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | ~ | 0.215 MG |
| Folate | ~ | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 10 times more calcium than coconut water - okra has 82mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Okra has 19 times more iron than coconut water - okra has 0.62mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Okra is a great source of potassium and it has 81% more potassium than coconut water - okra has 299mg of potassium per 100 grams and coconut water has 165mg 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.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Okra (Okra, raw) .
Coconut Water 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 coconut water contain more calories in 100 grams?Okra and coconut water contain similar amounts of calories - okra has 33 calories in 100g and coconut water has 18 calories.
Does okra or coconut water have more carbohydrates?
By weight, okra and coconut water contain similar amounts of carbs - okra has 7.5g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does okra or coconut water contain more calcium?
Okra is a rich source of calcium and it has 10 times more calcium than coconut water - okra has 82mg of calcium in 100 grams and coconut water has 7mg of calcium.