Okra vs. Onion
Nutrition comparison of Okra and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and onion:
- Okra has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Okra (Okra, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and onion contain similar amounts of calories - okra has 33 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, okra is heavier in protein, lighter in carbs and similar to onion for fat. Okra has a macronutrient ratio of 19:76:5 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Onion | |
|---|---|---|
| Protein | 19% | 11% |
| Carbohydrates | 76% | 87% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and onion contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 88% more dietary fiber than onion - okra has 3.2g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Okra and onion contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Okra and onion contain similar amounts of protein - okra has 1.9g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both okra and onion are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 211% more Vitamin C than onion - okra has 23mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than onion - okra has 36ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Okra and onion contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Okra has 77 times more Vitamin K than onion - okra has 31.3ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both okra and onion contain significant amounts of Vitamin B6.
| Okra | Onion | |
|---|---|---|
| Thiamin | 0.2 MG | 0.046 MG |
| Riboflavin | 0.06 MG | 0.027 MG |
| Niacin | 1 MG | 0.116 MG |
| Pantothenic acid | 0.245 MG | 0.123 MG |
| Vitamin B6 | 0.215 MG | 0.12 MG |
| Folate | 60 UG | 19 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 257% more calcium than onion - okra has 82mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Okra has 195% more iron than onion - okra has 0.62mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Okra is a great source of potassium and it has 105% more potassium than onion - okra has 299mg of potassium per 100 grams and onion has 146mg 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, both okra and onion contain significant amounts of quercetin.
| Okra | Onion | |
|---|---|---|
| Quercetin | 20.97 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
| kaempferol | ~ | 0.65 mg |
| myricetin | ~ | 0.03 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,
| Okra | Onion | |
|---|---|---|
| beta-carotene | 416 UG | 1 UG |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both okra and onion contain small amounts of alpha linoleic acid (ALA).
| Okra | Onion | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.004 G |
| Total | 0.001 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both okra and onion contain small amounts of linoleic acid.
| Okra | Onion | |
|---|---|---|
| linoleic acid | 0.026 G | 0.013 G |
| Total | 0.026 G | 0.013 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.
Okra g
()
|
Daily Values (%) |
Onion 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 onion contain more calories in 100 grams?Okra and onion contain similar amounts of calories - okra has 33 calories in 100g and onion has 40 calories.
Does okra or onion have more carbohydrates?
By weight, okra and onion contain similar amounts of carbs - okra has 7.5g of carbs for 100g and onion has 9.3g of carbohydrates.
Does okra or onion contain more calcium?
Okra is a rich source of calcium and it has 260% more calcium than onion - okra has 82mg of calcium in 100 grams and onion has 23mg of calcium.