Walnut vs. Okra
Nutrition comparison of Walnut and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and okra:
- Both okra and walnut are high in calcium, dietary fiber and potassium.
- Okra is an excellent source of Vitamin C.
- Walnut has more riboflavin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and okra has 95% less calories than walnut - okra has 33 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Walnut has a macronutrient ratio of 9:8:84 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 8% | 76% |
| Fat | 84% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 46% less carbohydrates than walnut - okra has 7.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both okra and walnut are high in dietary fiber. Walnut has 109% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Okra and walnut contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 689% more protein than okra - okra has 1.9g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and okra has 100% less saturated fat than walnut - okra has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 16 times more Vitamin C than walnut - okra has 23mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than walnut - okra has 36ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Okra and walnut contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Okra has 10 times more Vitamin K than walnut - okra has 31.3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more riboflavin, pantothenic acid and Vitamin B6. Both walnut and okra contain significant amounts of thiamin, niacin and folate.
| Walnut | Okra | |
|---|---|---|
| Thiamin | 0.341 MG | 0.2 MG |
| Riboflavin | 0.15 MG | 0.06 MG |
| Niacin | 1.125 MG | 1 MG |
| Pantothenic acid | 0.57 MG | 0.245 MG |
| Vitamin B6 | 0.537 MG | 0.215 MG |
| Folate | 98 UG | 60 UG |
Minerals
calcium
Both okra and walnut are high in calcium. Walnut has 20% more calcium than okra - okra has 82mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 369% more iron than okra - okra has 0.62mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both okra and walnut are high in potassium. Walnut has 47% more potassium than okra - okra has 299mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Okra | |
|---|---|---|
| beta-carotene | 12 UG | 416 UG |
| lutein + zeaxanthin | 9 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than okra per 100 grams.
| Walnut | Okra | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.001 G |
| Total | 9.08 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than okra per 100 grams.
| Walnut | Okra | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.026 G |
| Total | 38.156 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.
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and okra has 100% less calories than walnut - okra has 33 calories in 100g and walnut has 654 calories.
Does okra or walnut have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than walnut - okra has 7.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does okra or walnut contain more calcium?
Both okra and walnut are high in calcium. Walnut has 20% more calcium than okra - okra has 82mg of calcium in 100 grams and walnut has 98mg of calcium.
Does okra or walnut contain more potassium?
Both okra and walnut are high in potassium. Walnut has 50% more potassium than okra - okra has 299mg of potassium in 100 grams and walnut has 441mg of potassium.