Okra vs. Spinach
Nutrition comparison of Okra and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and spinach:
- Both spinach and okra are high in Vitamin C, calcium, dietary fiber and potassium.
- Okra has more thiamin and pantothenic acid, however, spinach contains more riboflavin and folate.
- Spinach has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than spinach.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Okra (Okra, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and okra contain similar amounts of calories - spinach has 23 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, okra is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Okra has a macronutrient ratio of 19:76:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Spinach | |
|---|---|---|
| Protein | 19% | 39% |
| Carbohydrates | 76% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and okra contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both spinach and okra are high in dietary fiber. Okra has 45% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Spinach and okra contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Spinach and okra contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both spinach and okra are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both spinach and okra are high in Vitamin C. Spinach has 22% more Vitamin C than okra - spinach has 28.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 12 times more Vitamin A than okra - spinach has 469ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Spinach has 652% more Vitamin E than okra - spinach has 2mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 14 times more Vitamin K than okra - spinach has 482.9ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and pantothenic acid, however, spinach contains more riboflavin and folate. Both okra and spinach contain significant amounts of niacin and Vitamin B6.
| Okra | Spinach | |
|---|---|---|
| Thiamin | 0.2 MG | 0.078 MG |
| Riboflavin | 0.06 MG | 0.189 MG |
| Niacin | 1 MG | 0.724 MG |
| Pantothenic acid | 0.245 MG | 0.065 MG |
| Vitamin B6 | 0.215 MG | 0.195 MG |
| Folate | 60 UG | 194 UG |
Minerals
calcium
Both spinach and okra are high in calcium. Spinach has 21% more calcium than okra - spinach has 99mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Spinach is a great source of iron and it has 337% more iron than okra - spinach has 2.7mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both spinach and okra are high in potassium. Spinach has 87% more potassium than okra - spinach has 558mg of potassium per 100 grams and okra has 299mg 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 spinach per 100 grams, however, spinach contains more luteolin, kaempferol and myricetin than okra per 100 grams.
| Okra | Spinach | |
|---|---|---|
| Quercetin | 20.97 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 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, spinach has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than spinach per 100 grams.
| Okra | Spinach | |
|---|---|---|
| beta-carotene | 416 UG | 5626 UG |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.138 G |
| Total | 0.001 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both okra and spinach contain small amounts of linoleic acid.
| Okra | Spinach | |
|---|---|---|
| linoleic acid | 0.026 G | 0.026 G |
| Total | 0.026 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Okra or Spinach .
Okra g
()
|
Daily Values (%) |
Spinach 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 spinach or okra contain more calories in 100 grams?Spinach and okra contain similar amounts of calories - spinach has 23 calories in 100g and okra has 33 calories.
Is spinach or okra better for protein?
Spinach and okra contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and okra has 1.9g of protein.
Does spinach or okra have more carbohydrates?
By weight, spinach and okra contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and okra has 7.5g of carbohydrates.
Does spinach or okra contain more calcium?
Both spinach and okra are high in calcium. Spinach has 20% more calcium than okra - spinach has 99mg of calcium in 100 grams and okra has 82mg of calcium.
Does spinach or okra contain more potassium?
Both spinach and okra are high in potassium. Spinach has 90% more potassium than okra - spinach has 558mg of potassium in 100 grams and okra has 299mg of potassium.