Grapes vs. Okra
Nutrition comparison of Grapes and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and okra:
- Okra has 52% less calories than grape.
- Okra has 59% less carbohydrates than grape.
- Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra has signficantly less sugar than grape.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 52% less calories than grape - okra has 33 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to okra for fat. Grapes has a macronutrient ratio of 4:95:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 59% less carbohydrates than grape - okra has 7.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 256% more dietary fiber than grape - okra has 3.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Okra has signficantly less sugar than grape - okra has 1.5g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Okra and grapes contain similar amounts of protein - okra has 1.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both okra and grapes are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 619% more Vitamin C than grape - okra has 23mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than grape - okra has 36ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Okra and grapes contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Okra and grapes contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and okra contain significant amounts of riboflavin.
| Grapes | Okra | |
|---|---|---|
| Thiamin | 0.069 MG | 0.2 MG |
| Riboflavin | 0.07 MG | 0.06 MG |
| Niacin | 0.188 MG | 1 MG |
| Pantothenic acid | 0.05 MG | 0.245 MG |
| Vitamin B6 | 0.086 MG | 0.215 MG |
| Folate | 2 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 720% more calcium than grape - okra has 82mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Okra and grapes contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Okra is a great source of potassium and it has 57% more potassium than grape - okra has 299mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Okra | |
|---|---|---|
| beta-carotene | 39 UG | 416 UG |
| alpha-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 72 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than okra per 100 grams.
| Grapes | Okra | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and okra contain small amounts of linoleic acid.
| Grapes | Okra | |
|---|---|---|
| linoleic acid | 0.037 G | 0.026 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Okra has 50% less calories than grape - okra has 33 calories in 100g and grape has 69 calories.
Does okra or grapes have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than grape - okra has 7.5g of carbs for 100g and grape has 18.1g of carbohydrates.
Does okra or grapes contain more calcium?
Okra is a rich source of calcium and it has 720% more calcium than grape - okra has 82mg of calcium in 100 grams and grape has 10mg of calcium.