Okra vs. Parsley
Nutrition comparison of Okra and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and parsley:
- Both okra and parsley are high in Vitamin C, calcium, dietary fiber and potassium.
- Okra has more thiamin and Vitamin B6, however, parsley contains more folate.
- Parsley has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than parsley.
- Parsley is an excellent source of Vitamin A, Vitamin K and iron.
USDA sources for nutritional information: Okra (Okra, raw) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and parsley contain similar amounts of calories - okra has 33 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, okra is lighter in protein, heavier in carbs and lighter in fat compared to parsley per calorie. Okra has a macronutrient ratio of 19:76:5 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Parsley | |
|---|---|---|
| Protein | 19% | 27% |
| Carbohydrates | 76% | 57% |
| Fat | 5% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and parsley contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both okra and parsley are high in dietary fiber. Okra is very similar to okra for dietary fiber - okra has 3.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Okra and parsley contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Okra and parsley contain similar amounts of protein - okra has 1.9g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both okra and parsley are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Both okra and parsley are high in Vitamin C. Parsley has 478% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 10 times more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Okra and parsley contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 51 times more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Okra has more thiamin and Vitamin B6, however, parsley contains more folate. Both okra and parsley contain significant amounts of riboflavin, niacin and pantothenic acid.
| Okra | Parsley | |
|---|---|---|
| Thiamin | 0.2 MG | 0.086 MG |
| Riboflavin | 0.06 MG | 0.098 MG |
| Niacin | 1 MG | 1.313 MG |
| Pantothenic acid | 0.245 MG | 0.4 MG |
| Vitamin B6 | 0.215 MG | 0.09 MG |
| Folate | 60 UG | 152 UG |
Minerals
calcium
Both okra and parsley are high in calcium. Parsley has 68% more calcium than okra - okra has 82mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 900% more iron than okra - okra has 0.62mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both okra and parsley are high in potassium. Parsley has 85% more potassium than okra - okra has 299mg of potassium per 100 grams and parsley has 554mg 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, okra has more quercetin than parsley per 100 grams, however, parsley contains more apigenin, luteolin, kaempferol and myricetin than okra per 100 grams.
| Okra | Parsley | |
|---|---|---|
| Quercetin | 20.97 mg | 0.28 mg |
| apigenin | ~ | 215.46 mg |
| luteolin | ~ | 1.09 mg |
| kaempferol | ~ | 1.49 mg |
| myricetin | ~ | 14.84 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, parsley has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than parsley per 100 grams.
| Okra | Parsley | |
|---|---|---|
| beta-carotene | 416 UG | 5054 UG |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 5561 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both okra and parsley contain small amounts of alpha linoleic acid (ALA).
| Okra | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| Total | 0.001 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, parsley has more linoleic acid than okra per 100 grams.
| Okra | Parsley | |
|---|---|---|
| linoleic acid | 0.026 G | 0.115 G |
| Total | 0.026 G | 0.115 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 (%) |
Parsley 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 parsley contain more calories in 100 grams?Okra and parsley contain similar amounts of calories - okra has 33 calories in 100g and parsley has 36 calories.
Does okra or parsley have more carbohydrates?
By weight, okra and parsley contain similar amounts of carbs - okra has 7.5g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does okra or parsley contain more calcium?
Both okra and parsley are high in calcium. Parsley has 70% more calcium than okra - okra has 82mg of calcium in 100 grams and parsley has 138mg of calcium.
Does okra or parsley contain more iron?
Parsley is an abundant source of iron and it has 900% more iron than okra - okra has 0.62mg of iron in 100 grams and parsley has 6.2mg of iron.
Does okra or parsley contain more potassium?
Both okra and parsley are high in potassium. Parsley has 90% more potassium than okra - okra has 299mg of potassium in 100 grams and parsley has 554mg of potassium.