Pomegranate Juice vs. Okra
Nutrition comparison of Pomegranate Juice and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and okra:
- Both pomegranate juice and okra are high in potassium.
- Okra has 7.5 times less sugar than pomegranate juice.
- Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 39% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to okra for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Okra | |
|---|---|---|
| Protein | 1% | 19% |
| Carbohydrates | 94% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and okra contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 31 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 7.5 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Okra has 11 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both pomegranate juice and okra are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 229 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than pomegranate juice - okra has 36ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and okra contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 201% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and okra contain significant amounts of pantothenic acid.
| Pomegranate Juice | Okra | |
|---|---|---|
| Thiamin | 0.015 MG | 0.2 MG |
| Riboflavin | 0.015 MG | 0.06 MG |
| Niacin | 0.233 MG | 1 MG |
| Pantothenic acid | 0.285 MG | 0.245 MG |
| Vitamin B6 | 0.04 MG | 0.215 MG |
| Folate | 24 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 645% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Okra has 520% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both pomegranate juice and okra are high in potassium. Okra has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pomegranate juice and okra contain small amounts of linoleic acid.
| Pomegranate Juice | Okra | |
|---|---|---|
| linoleic acid | 0.05 G | 0.026 G |
| Total | 0.05 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: Pomegranate Juice (Pomegranate juice, bottled) and Okra (Okra, raw) .
Pomegranate Juice 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 pomegranate juice or okra contain more calories in 100 grams?Okra has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and okra has 33 calories.
Does pomegranate juice or okra have more carbohydrates?
By weight, pomegranate juice and okra contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and okra has 7.5g of carbohydrates.
Does pomegranate juice or okra contain more calcium?
Okra is a rich source of calcium and it has 650% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and okra has 82mg of calcium.
Does pomegranate juice or okra contain more potassium?
Both pomegranate juice and okra are high in potassium. Okra has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and okra has 299mg of potassium.