Okra vs. Pea Shoots
Nutrition comparison of Okra and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and pea shoots:
- Both okra and pea shoots are high in Vitamin C and dietary fiber.
- Okra has more pantothenic acid and Vitamin B6.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Okra (Okra, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and pea shoots contain similar amounts of calories - okra has 33 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, okra is lighter in protein, heavier in carbs and similar to pea shoots for fat. Okra has a macronutrient ratio of 19:76:5 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Pea Shoots | |
|---|---|---|
| Protein | 19% | 23% |
| Carbohydrates | 76% | 69% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and pea shoots contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both okra and pea shoots are high in dietary fiber. Okra has 33% more dietary fiber than pea shoot - okra has 3.2g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Okra and pea shoots contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Okra and pea shoots contain similar amounts of protein - okra has 1.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both okra and pea shoots are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both okra and pea shoots are high in Vitamin C. Okra is very similar to okra for Vitamin C - okra has 23mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Okra has 200% more Vitamin A than pea shoot - okra has 36ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Okra and pea shoots contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than pea shoot - okra has 31.3ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Okra has more pantothenic acid and Vitamin B6. Both okra and pea shoots contain significant amounts of thiamin, riboflavin, niacin and folate.
| Okra | Pea Shoots | |
|---|---|---|
| Thiamin | 0.2 MG | 0.1 MG |
| Riboflavin | 0.06 MG | 0.05 MG |
| Niacin | 1 MG | 1 MG |
| Pantothenic acid | 0.245 MG | ~ |
| Vitamin B6 | 0.215 MG | 0.1 MG |
| Folate | 60 UG | 62 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 242% more calcium than pea shoot - okra has 82mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Pea shoot has 105% more iron than okra - okra has 0.62mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Okra is a great source of potassium and it has 87% more potassium than pea shoot - okra has 299mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Okra (Okra, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Okra g
()
|
Daily Values (%) |
Pea Shoots 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 pea shoots contain more calories in 100 grams?Okra and pea shoots contain similar amounts of calories - okra has 33 calories in 100g and pea shoot has 35 calories.
Does okra or pea shoots have more carbohydrates?
By weight, okra and pea shoots contain similar amounts of carbs - okra has 7.5g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does okra or pea shoots contain more calcium?
Okra is a rich source of calcium and it has 240% more calcium than pea shoot - okra has 82mg of calcium in 100 grams and pea shoot has 24mg of calcium.