Ginger vs. Okra
Nutrition comparison of Ginger and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and okra:
- Both okra and ginger are high in calcium, dietary fiber and potassium.
- Ginger is a great source of protein.
- Ginger is an excellent source of iron.
- Okra has 98.9 times less saturated fat than ginger.
- Okra has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and okra has 90% less calories than ginger - okra has 33 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in protein, heavier in fat and similar to okra for carbs. Ginger has a macronutrient ratio of 12:75:13 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Okra | |
|---|---|---|
| Protein | 12% | 19% |
| Carbohydrates | 75% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and okra has 90% less carbohydrates than ginger - okra has 7.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both okra and ginger are high in dietary fiber. Ginger has 341% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Okra and ginger contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 365% more protein than okra - okra has 1.9g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Okra has 98.9 times less saturated fat than ginger - okra has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 31 times more Vitamin C than ginger - okra has 23mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Okra has 17 times more Vitamin A than ginger - okra has 36ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Okra and ginger contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Okra has 38 times more Vitamin K than ginger - okra has 31.3ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6. Both ginger and okra contain significant amounts of pantothenic acid.
| Ginger | Okra | |
|---|---|---|
| Thiamin | 0.046 MG | 0.2 MG |
| Riboflavin | 0.17 MG | 0.06 MG |
| Niacin | 9.62 MG | 1 MG |
| Pantothenic acid | 0.477 MG | 0.245 MG |
| Vitamin B6 | 0.626 MG | 0.215 MG |
| Folate | 13 UG | 60 UG |
Minerals
calcium
Both okra and ginger are high in calcium. Ginger has 39% more calcium than okra - okra has 82mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 30 times more iron than okra - okra has 0.62mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both okra and ginger are high in potassium. Ginger has 341% more potassium than okra - okra has 299mg of potassium per 100 grams and ginger has 1320mg 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,
| Ginger | Okra | |
|---|---|---|
| beta-carotene | 18 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than okra per 100 grams.
| Ginger | Okra | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.001 G |
| Total | 0.223 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than okra per 100 grams.
| Ginger | Okra | |
|---|---|---|
| linoleic acid | 0.706 G | 0.026 G |
| Total | 0.706 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.
Ginger 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 ginger contain more calories in 100 grams?Ginger is high in calories and okra has 90% less calories than ginger - okra has 33 calories in 100g and ginger has 335 calories.
Does okra or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and okra has 90% fewer carbohydrates than ginger - okra has 7.5g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does okra or ginger contain more calcium?
Both okra and ginger are high in calcium. Ginger has 40% more calcium than okra - okra has 82mg of calcium in 100 grams and ginger has 114mg of calcium.
Does okra or ginger contain more iron?
Ginger is an abundant source of iron and it has 30 times more iron than okra - okra has 0.62mg of iron in 100 grams and ginger has 19.8mg of iron.
Does okra or ginger contain more potassium?
Both okra and ginger are high in potassium. Ginger has 340% more potassium than okra - okra has 299mg of potassium in 100 grams and ginger has 1320mg of potassium.