Kumquat vs. Okra
Nutrition comparison of Kumquat and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and okra:
- Both kumquat and okra are high in Vitamin C, calcium and dietary fiber.
- Kumquat has more alpha-carotene than okra, however, okra contains more lutein + zeaxanthin and beta-carotene than kumquat.
- Okra has 5.3 times less sugar than kumquat.
- Okra has 53% less carbohydrates than kumquat.
- Okra has 54% less calories than kumquat.
- Okra has more thiamin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 54% less calories than kumquat - kumquat has 71 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, kumquat is lighter in protein, heavier in fat and similar to okra for carbs. Kumquat has a macronutrient ratio of 10:78:12 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Okra | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 78% | 76% |
| Fat | 12% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 53% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both kumquat and okra are high in dietary fiber. Kumquat has 103% more dietary fiber than okra - kumquat has 6.5g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 5.3 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Kumquat and okra contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both kumquat and okra are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kumquat and okra are high in Vitamin C. Kumquat has 91% more Vitamin C than okra - kumquat has 43.9mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 140% more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Kumquat and okra contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than kumquat - okra has 31.3ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate. Both kumquat and okra contain significant amounts of riboflavin and pantothenic acid.
| Kumquat | Okra | |
|---|---|---|
| Thiamin | 0.037 MG | 0.2 MG |
| Riboflavin | 0.09 MG | 0.06 MG |
| Niacin | 0.429 MG | 1 MG |
| Pantothenic acid | 0.208 MG | 0.245 MG |
| Vitamin B6 | 0.036 MG | 0.215 MG |
| Folate | 17 UG | 60 UG |
Minerals
calcium
Both kumquat and okra are high in calcium. Okra has 32% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Kumquat and okra contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 61% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kumquat has more apigenin than okra per 100 grams, however, okra contains more quercetin than kumquat per 100 grams.
| Kumquat | Okra | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| Quercetin | ~ | 20.97 mg |
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, kumquat has more alpha-carotene than okra per 100 grams, however, okra contains more lutein + zeaxanthin and beta-carotene than kumquat per 100 grams.
| Kumquat | Okra | |
|---|---|---|
| alpha-carotene | 155 UG | 27 UG |
| lutein + zeaxanthin | 129 UG | 280 UG |
| beta-carotene | ~ | 416 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than okra per 100 grams.
| Kumquat | Okra | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.001 G |
| Total | 0.047 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than okra per 100 grams.
| Kumquat | Okra | |
|---|---|---|
| linoleic acid | 0.124 G | 0.026 G |
| Total | 0.124 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.
Kumquat 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 kumquat or okra contain more calories in 100 grams?Okra has 50% less calories than kumquat - kumquat has 71 calories in 100g and okra has 33 calories.
Does kumquat or okra have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and okra has 7.5g of carbohydrates.
Does kumquat or okra contain more calcium?
Both kumquat and okra are high in calcium. Okra has 30% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and okra has 82mg of calcium.