Leeks vs. Okra
Nutrition comparison of Leeks and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and okra:
- Both leeks and okra are high in calcium.
- Leek has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than leek.
- Leek is a great source of iron.
- Okra has more thiamin and niacin.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 46% less calories than leek - leek has 61 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, leeks is lighter in protein, heavier in carbs and similar to okra for fat. Leeks has a macronutrient ratio of 9:86:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 86% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 47% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Leeks and okra contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Leeks and okra contain similar amounts of protein - leek has 1.5g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both leeks and okra are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 92% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Leek has 131% more Vitamin A than okra - leek has 83ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Leeks and okra contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Leeks and okra contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and niacin. Both leeks and okra contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Leeks | Okra | |
|---|---|---|
| Thiamin | 0.06 MG | 0.2 MG |
| Riboflavin | 0.03 MG | 0.06 MG |
| Niacin | 0.4 MG | 1 MG |
| Pantothenic acid | 0.14 MG | 0.245 MG |
| Vitamin B6 | 0.233 MG | 0.215 MG |
| Folate | 64 UG | 60 UG |
Minerals
calcium
Both leeks and okra are high in calcium. Okra has 39% more calcium than leek - leek has 59mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Leek is a great source of iron and it has 239% more iron than okra - leek has 2.1mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 66% more potassium than leek - leek has 180mg 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, leek has more kaempferol and myricetin than okra per 100 grams, however, okra contains more quercetin than leek per 100 grams.
| Leeks | Okra | |
|---|---|---|
| kaempferol | 2.67 mg | ~ |
| myricetin | 0.22 mg | ~ |
| Quercetin | 0.09 mg | 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, leek has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than leek per 100 grams.
| Leeks | Okra | |
|---|---|---|
| beta-carotene | 1000 UG | 416 UG |
| lutein + zeaxanthin | 1900 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than okra per 100 grams.
| Leeks | Okra | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.001 G |
| Total | 0.099 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than okra per 100 grams.
| Leeks | Okra | |
|---|---|---|
| linoleic acid | 0.067 G | 0.026 G |
| Total | 0.067 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.
Leeks 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 leeks or okra contain more calories in 100 grams?Okra has 50% less calories than leek - leek has 61 calories in 100g and okra has 33 calories.
Does leeks or okra have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and okra has 7.5g of carbohydrates.
Does leeks or okra contain more calcium?
Both leeks and okra are high in calcium. Okra has 40% more calcium than leek - leek has 59mg of calcium in 100 grams and okra has 82mg of calcium.