Mint vs. Okra
Nutrition comparison of Mint and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and okra:
- Both okra and mint are high in Vitamin C, calcium, dietary fiber and potassium.
- Mint is an excellent source of Vitamin A and iron.
- Okra has 53% less calories than mint.
- Okra has more thiamin, however, mint contains more riboflavin.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 53% less calories than mint - okra has 33 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is lighter in carbs, heavier in fat and similar to okra for protein. Mint has a macronutrient ratio of 18:72:10 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Okra | |
|---|---|---|
| Protein | 18% | 19% |
| Carbohydrates | 72% | 76% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 50% less carbohydrates than mint - okra has 7.5g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both okra and mint are high in dietary fiber. Mint has 150% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than okra - okra has 1.5g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 94% more protein than okra - okra has 1.9g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both okra and mint are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both okra and mint are high in Vitamin C. Mint has 38% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has 489% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Okra and mint contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than mint - okra has 31.3ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Okra has more thiamin, however, mint contains more riboflavin. Both mint and okra contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Mint | Okra | |
|---|---|---|
| Thiamin | 0.082 MG | 0.2 MG |
| Riboflavin | 0.266 MG | 0.06 MG |
| Niacin | 1.706 MG | 1 MG |
| Pantothenic acid | 0.338 MG | 0.245 MG |
| Vitamin B6 | 0.129 MG | 0.215 MG |
| Folate | 114 UG | 60 UG |
Minerals
calcium
Both okra and mint are high in calcium. Mint has 196% more calcium than okra - okra has 82mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 719% more iron than okra - okra has 0.62mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both okra and mint are high in potassium. Mint has 90% more potassium than okra - okra has 299mg of potassium per 100 grams and mint has 569mg 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, mint has more apigenin and luteolin than okra per 100 grams, however, okra contains more quercetin than mint per 100 grams.
| Mint | Okra | |
|---|---|---|
| apigenin | 5.39 mg | ~ |
| luteolin | 12.66 mg | ~ |
| Quercetin | ~ | 20.97 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than okra per 100 grams.
| Mint | Okra | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.001 G |
| Total | 0.435 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than okra per 100 grams.
| Mint | Okra | |
|---|---|---|
| linoleic acid | 0.069 G | 0.026 G |
| Total | 0.069 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Okra .
Mint 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 mint contain more calories in 100 grams?Okra has 50% less calories than mint - okra has 33 calories in 100g and mint has 70 calories.
Does okra or mint have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than mint - okra has 7.5g of carbs for 100g and mint has 14.9g of carbohydrates.
Does okra or mint contain more calcium?
Both okra and mint are high in calcium. Mint has 200% more calcium than okra - okra has 82mg of calcium in 100 grams and mint has 243mg of calcium.
Does okra or mint contain more iron?
Mint is an abundant source of iron and it has 720% more iron than okra - okra has 0.62mg of iron in 100 grams and mint has 5.1mg of iron.
Does okra or mint contain more potassium?
Both okra and mint are high in potassium. Mint has 90% more potassium than okra - okra has 299mg of potassium in 100 grams and mint has 569mg of potassium.