Passion Fruit vs. Okra
Nutrition comparison of Passion Fruit and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and okra:
- Both passion fruit and okra are high in Vitamin C, dietary fiber and potassium.
- Okra has 6.5 times less sugar than passion fruit.
- Okra has 66% less calories than passion fruit.
- Okra has 68% less carbohydrates than passion fruit.
- Okra has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit contains more riboflavin.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 66% less calories than passion fruit - passion fruit has 97 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, passion fruit is lighter in protein, heavier in carbs and similar to okra for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Okra | |
|---|---|---|
| Protein | 8% | 19% |
| Carbohydrates | 86% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 68% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both passion fruit and okra are high in dietary fiber. Passion fruit has 225% more dietary fiber than okra - passion fruit has 10.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 6.5 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Passion fruit and okra contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both passion fruit and okra are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and okra are high in Vitamin C. Passion fruit has 30% more Vitamin C than okra - passion fruit has 30mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Passion fruit has 78% more Vitamin A than okra - passion fruit has 64ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Passion fruit and okra contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 43 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit contains more riboflavin. Both passion fruit and okra contain significant amounts of niacin.
| Passion Fruit | Okra | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | 0.13 MG | 0.06 MG |
| Niacin | 1.5 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | 0.1 MG | 0.215 MG |
| Folate | 14 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 583% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Passion fruit has 158% more iron than okra - passion fruit has 1.6mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both passion fruit and okra are high in potassium. Passion fruit has 16% more potassium than okra - passion fruit has 348mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
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, both passion fruit and okra contain significant amounts of beta-carotene.
| Passion Fruit | Okra | |
|---|---|---|
| beta-carotene | 743 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and okra contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Okra | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.001 G |
| Total | 0.001 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than okra per 100 grams.
| Passion Fruit | Okra | |
|---|---|---|
| linoleic acid | 0.41 G | 0.026 G |
| Total | 0.41 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.
Note: The specific food items compared are: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Okra (Okra, raw) .
Passion Fruit 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 passion fruit or okra contain more calories in 100 grams?Okra has 70% less calories than passion fruit - passion fruit has 97 calories in 100g and okra has 33 calories.
Does passion fruit or okra have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and okra has 7.5g of carbohydrates.
Does passion fruit or okra contain more calcium?
Okra is a rich source of calcium and it has 580% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and okra has 82mg of calcium.
Does passion fruit or okra contain more potassium?
Both passion fruit and okra are high in potassium. Passion fruit has 20% more potassium than okra - passion fruit has 348mg of potassium in 100 grams and okra has 299mg of potassium.