Watermelon vs. Okra
Nutrition comparison of Watermelon and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and okra:
- Okra has 3.1 times less sugar than watermelon.
- Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
- Watermelon has more lycopene than okra, however, okra contains more lutein + zeaxanthin and alpha-carotene than watermelon.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and okra contain similar amounts of calories - watermelon has 30 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and similar to okra for fat. Watermelon has a macronutrient ratio of 7:90:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Okra | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 90% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and okra contain similar amounts of carbs - watermelon has 7.6g 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 700% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 3.1 times less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Watermelon and okra contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both watermelon and okra are low in saturated fat - watermelon has 0.02g 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 184% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Watermelon and okra contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Watermelon and okra contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 312 times more Vitamin K than watermelon - watermelon has 0.1ug 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 watermelon and okra contain significant amounts of pantothenic acid.
| Watermelon | Okra | |
|---|---|---|
| Thiamin | 0.033 MG | 0.2 MG |
| Riboflavin | 0.021 MG | 0.06 MG |
| Niacin | 0.178 MG | 1 MG |
| Pantothenic acid | 0.221 MG | 0.245 MG |
| Vitamin B6 | 0.045 MG | 0.215 MG |
| Folate | 3 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Watermelon and okra contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 167% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin and kaempferol than okra per 100 grams, however, okra contains more quercetin than watermelon per 100 grams.
| Watermelon | Okra | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | ~ |
| Quercetin | ~ | 20.97 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, watermelon has more lycopene than okra per 100 grams, however, okra contains more lutein + zeaxanthin and alpha-carotene than watermelon per 100 grams. Both watermelon and okra contain significant amounts of beta-carotene.
| Watermelon | Okra | |
|---|---|---|
| beta-carotene | 303 UG | 416 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and okra contain small amounts of linoleic acid.
| Watermelon | 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: Watermelon (Watermelon, raw) and Okra (Okra, raw) .
Watermelon 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 watermelon or okra contain more calories in 100 grams?Watermelon and okra contain similar amounts of calories - watermelon has 30 calories in 100g and okra has 33 calories.
Does watermelon or okra have more carbohydrates?
By weight, watermelon and okra contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and okra has 7.5g of carbohydrates.
Does watermelon or okra contain more calcium?
Okra is a rich source of calcium and it has 10 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and okra has 82mg of calcium.