Lobster vs. Okra
Nutrition comparison of Cooked Lobster and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and okra:
- Both okra and lobster are high in calcium and potassium.
- For omega-3 fatty acids, lobster has more dha, epa and dpa than okra.
- Lobster is an excellent source of protein.
- Okra has more thiamin and folate, however, lobster contains more niacin and Vitamin B12.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lobster is high in calories and okra has 77% less calories than lobster - okra has 33 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, lobster is much heavier in protein, much lighter in carbs and heavier in fat compared to okra per calorie. Lobster has a macronutrient ratio of 78:9:13 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Okra | |
|---|---|---|
| Protein | 78% | 19% |
| Carbohydrates | 9% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and lobster contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and lobster has 3.1g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than lobster - okra has 3.2g of dietary fiber per 100 grams and lobster does not contain significant amounts.
sugar
Lobster has less sugar than okra - okra has 1.5g of sugar per 100 grams and lobster does not contain significant amounts.
Protein
protein
Lobster is an excellent source of protein and it has 12 times more protein than okra - okra has 1.9g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Both okra and lobster are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
cholesterol
Okra has less cholesterol than lobster - lobster has 90mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 995% more Vitamin C than lobster - okra has 23mg of Vitamin C per 100 grams and lobster has 2.1mg of Vitamin C.
Vitamin A
Okra has 500% more Vitamin A than lobster - okra has 36ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
Vitamin E
Okra and lobster contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than lobster - okra has 31.3ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Okra has more thiamin and folate, however, lobster contains more niacin and Vitamin B12. Both lobster and okra contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Lobster | Okra | |
|---|---|---|
| Thiamin | 0.009 MG | 0.2 MG |
| Riboflavin | 0.056 MG | 0.06 MG |
| Niacin | 4.898 MG | 1 MG |
| Pantothenic acid | 0.404 MG | 0.245 MG |
| Vitamin B6 | 0.173 MG | 0.215 MG |
| Folate | 1 UG | 60 UG |
| Vitamin B12 | 4.04 UG | ~ |
Minerals
calcium
Both okra and lobster are high in calcium. Okra has 30% more calcium than lobster - okra has 82mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Lobster has 127% more iron than okra - okra has 0.62mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both okra and lobster are high in potassium. Okra has 44% more potassium than lobster - okra has 299mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lobster has more DHA, EPA and DPA than okra per 100 grams. Both lobster and okra contain small amounts of alpha linoleic acid (ALA).
| Lobster | Okra | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| DHA | 0.139 G | ~ |
| EPA | 0.341 G | ~ |
| DPA | 0.044 G | ~ |
| Total | 0.534 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both lobster and okra contain small amounts of linoleic acid.
| Lobster | Okra | |
|---|---|---|
| linoleic acid | 0.017 G | 0.026 G |
| other omega 6 | 0.198 G | ~ |
| Total | 0.215 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.
Cooked Lobster 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 lobster contain more calories in 100 grams?Lobster is high in calories and okra has 80% less calories than lobster - okra has 33 calories in 100g and lobster has 143 calories.
Is okra or lobster better for protein?
Lobster is a fantastic source of protein and it has 12 times more protein than okra - okra has 1.9g of protein per 100 grams and lobster has 26.4g of protein.
Does okra or lobster have more carbohydrates?
By weight, okra and lobster contain similar amounts of carbs - okra has 7.5g of carbs for 100g and lobster has 3.1g of carbohydrates.
Does okra or lobster contain more calcium?
Both okra and lobster are high in calcium. Okra has 30% more calcium than lobster - okra has 82mg of calcium in 100 grams and lobster has 63mg of calcium.
Does okra or lobster contain more potassium?
Both okra and lobster are high in potassium. Okra has 40% more potassium than lobster - okra has 299mg of potassium in 100 grams and lobster has 208mg of potassium.