Figs vs. Okra
Nutrition comparison of Figs and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and okra:
- Both okra and figs are high in dietary fiber and potassium.
- Okra has 55% less calories than fig.
- Okra has 61% less carbohydrates than fig.
- Okra has more thiamin, niacin and folate.
- Okra has signficantly less sugar than fig.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Figs (Figs, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 55% less calories than fig - okra has 33 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to okra for fat. Figs has a macronutrient ratio of 4:93:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 93% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 61% less carbohydrates than fig - okra has 7.5g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both okra and figs are high in dietary fiber. Okra has a little more dietary fiber (10%) than fig by weight - okra has 3.2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Okra has signficantly less sugar than fig - okra has 1.5g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Okra and figs contain similar amounts of protein - okra has 1.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both okra and figs are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 10 times more Vitamin C than fig - okra has 23mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Okra has 414% more Vitamin A than fig - okra has 36ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Okra and figs contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Okra has 566% more Vitamin K than fig - okra has 31.3ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin and folate. Both figs and okra contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Figs | Okra | |
|---|---|---|
| Thiamin | 0.06 MG | 0.2 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.4 MG | 1 MG |
| Pantothenic acid | 0.3 MG | 0.245 MG |
| Vitamin B6 | 0.113 MG | 0.215 MG |
| Folate | 6 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 134% more calcium than fig - okra has 82mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Okra and figs contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both okra and figs are high in potassium. Okra has 29% more potassium than fig - okra has 299mg of potassium per 100 grams and fig has 232mg 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,
| Figs | Okra | |
|---|---|---|
| beta-carotene | 85 UG | 416 UG |
| lutein + zeaxanthin | 9 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than okra per 100 grams.
| Figs | Okra | |
|---|---|---|
| linoleic acid | 0.144 G | 0.026 G |
| Total | 0.144 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.
Figs 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 figs contain more calories in 100 grams?Okra has 60% less calories than fig - okra has 33 calories in 100g and fig has 74 calories.
Does okra or figs have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than fig - okra has 7.5g of carbs for 100g and fig has 19.2g of carbohydrates.
Does okra or figs contain more calcium?
Okra is a rich source of calcium and it has 130% more calcium than fig - okra has 82mg of calcium in 100 grams and fig has 35mg of calcium.
Does okra or figs contain more potassium?
Both okra and figs are high in potassium. Okra has 30% more potassium than fig - okra has 299mg of potassium in 100 grams and fig has 232mg of potassium.