Turkey vs. Okra
Nutrition comparison of Cooked Turkey and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and okra:
- Both okra and turkey are high in potassium.
- Okra has 81.8 times less saturated fat than turkey.
- Okra has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Okra has signficantly less cholesterol than turkey.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
- Turkey has 123.1 times less carbohydrates than okra.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and okra has 83% less calories than turkey - okra has 33 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Turkey has a macronutrient ratio of 63:0:37 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Okra | |
|---|---|---|
| Protein | 63% | 19% |
| Carbohydrates | ~ | 76% |
| Fat | 37% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 123.1 times less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than turkey - okra has 3.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than okra - okra has 1.5g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 13 times more protein than okra - okra has 1.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Okra has 81.8 times less saturated fat than turkey - okra has 0.03g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and okra are low in trans fat - turkey has 0.1g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Okra has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than turkey - okra has 23mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Okra has 200% more Vitamin A than turkey - okra has 36ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than okra - turkey has 15iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and turkey contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than turkey - okra has 31.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Okra has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Turkey | Okra | |
|---|---|---|
| Thiamin | 0.045 MG | 0.2 MG |
| Riboflavin | 0.281 MG | 0.06 MG |
| Niacin | 9.573 MG | 1 MG |
| Pantothenic acid | 0.948 MG | 0.245 MG |
| Vitamin B6 | 0.616 MG | 0.215 MG |
| Folate | 9 UG | 60 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Okra is an excellent source of calcium and it has 486% more calcium than turkey - okra has 82mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 76% more iron than okra - okra has 0.62mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both okra and turkey are high in potassium. Okra has 25% more potassium than turkey - okra has 299mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than okra per 100 grams.
| Turkey | Okra | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.001 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than okra per 100 grams.
| Turkey | Okra | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.026 G |
| Total | 1.883 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 Turkey 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 okra or turkey contain more calories in 100 grams?Turkey is high in calories and okra has 80% less calories than turkey - okra has 33 calories in 100g and turkey has 189 calories.
Is okra or turkey better for protein?
Turkey is a fantastic source of protein and it has 13 times more protein than okra - okra has 1.9g of protein per 100 grams and turkey has 28.6g of protein.
Does okra or turkey have more carbohydrates?
By weight, turkey has 123.1 times fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does okra or turkey contain more calcium?
Okra is a rich source of calcium and it has 490% more calcium than turkey - okra has 82mg of calcium in 100 grams and turkey has 14mg of calcium.
Does okra or turkey contain more potassium?
Both okra and turkey are high in potassium. Okra has 30% more potassium than turkey - okra has 299mg of potassium in 100 grams and turkey has 239mg of potassium.