Quinoa vs. Okra
Nutrition comparison of Cooked Quinoa and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and okra:
- Both quinoa and okra are high in dietary fiber.
- Okra has 65% less carbohydrates than quinoa.
- Okra has more niacin and pantothenic acid.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and okra has 73% less calories than quinoa - quinoa has 120 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, quinoa is lighter in protein, lighter in carbs and heavier in fat compared to okra per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Okra | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 71% | 76% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 65% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both quinoa and okra are high in dietary fiber. Okra has 14% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Quinoa and okra contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Quinoa has 128% more protein than okra - quinoa has 4.4g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both quinoa and okra are low in saturated fat - quinoa has 0.23g 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 more Vitamin C than quinoa - okra has 23mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than quinoa - okra has 36ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and okra contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than quinoa - okra has 31.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Okra has more niacin and pantothenic acid. Both quinoa and okra contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Quinoa | Okra | |
|---|---|---|
| Thiamin | 0.107 MG | 0.2 MG |
| Riboflavin | 0.11 MG | 0.06 MG |
| Niacin | 0.412 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | 0.123 MG | 0.215 MG |
| Folate | 42 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 382% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Quinoa has 140% more iron than okra - quinoa has 1.5mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 74% more potassium than quinoa - quinoa has 172mg 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,
| Quinoa | Okra | |
|---|---|---|
| beta-carotene | 3 UG | 416 UG |
| lutein + zeaxanthin | 53 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than okra per 100 grams.
| Quinoa | Okra | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.001 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than okra per 100 grams.
| Quinoa | Okra | |
|---|---|---|
| linoleic acid | 0.974 G | 0.026 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or okra contain more calories in 100 grams?Quinoa is high in calories and okra has 70% less calories than quinoa - quinoa has 120 calories in 100g and okra has 33 calories.
Does quinoa or okra have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does quinoa or okra contain more calcium?
Okra is a rich source of calcium and it has 380% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and okra has 82mg of calcium.