Okra vs. Yellow Corn
Nutrition comparison of Okra and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and yellow corn:
- Both okra and yellow corn are high in dietary fiber and potassium.
- Okra has 64% less carbohydrates than yellow corn.
- Okra has 66% less calories than yellow corn.
- Okra has more beta-carotene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than okra.
- Okra has more thiamin and folate, however, yellow corn contains more pantothenic acid.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Okra (Okra, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 66% less calories than yellow corn - okra has 33 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, okra is heavier in protein, lighter in fat and similar to yellow corn for carbs. Okra has a macronutrient ratio of 19:76:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Yellow Corn | |
|---|---|---|
| Protein | 19% | 12% |
| Carbohydrates | 76% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 64% less carbohydrates than yellow corn - okra has 7.5g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both okra and yellow corn are high in dietary fiber. Okra has 33% more dietary fiber than yellow corn - okra has 3.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Okra and yellow corn contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Okra and yellow corn contain similar amounts of protein - okra has 1.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both okra and yellow corn are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 318% more Vitamin C than yellow corn - okra has 23mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Okra has 177% more Vitamin A than yellow corn - okra has 36ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Okra and yellow corn contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Okra has 77 times more Vitamin K than yellow corn - okra has 31.3ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate, however, yellow corn contains more pantothenic acid. Both okra and yellow corn contain significant amounts of riboflavin, niacin and Vitamin B6.
| Okra | Yellow Corn | |
|---|---|---|
| Thiamin | 0.2 MG | 0.093 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 1 MG | 1.683 MG |
| Pantothenic acid | 0.245 MG | 0.792 MG |
| Vitamin B6 | 0.215 MG | 0.139 MG |
| Folate | 60 UG | 23 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 26 times more calcium than yellow corn - okra has 82mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Okra and yellow corn contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both okra and yellow corn are high in potassium. Okra has 37% more potassium than yellow corn - okra has 299mg of potassium per 100 grams and yellow corn has 218mg 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, okra has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than okra per 100 grams. Both okra and yellow corn contain significant amounts of alpha-carotene.
| Okra | Yellow Corn | |
|---|---|---|
| beta-carotene | 416 UG | 66 UG |
| alpha-carotene | 27 UG | 23 UG |
| lutein + zeaxanthin | 280 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.018 G |
| Total | 0.001 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than okra per 100 grams.
| Okra | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.026 G | 0.586 G |
| Total | 0.026 G | 0.586 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: Okra (Okra, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Okra g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn contain more calories in 100 grams?Okra has 70% less calories than yellow corn - okra has 33 calories in 100g and yellow corn has 96 calories.
Does okra or yellow corn have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than yellow corn - okra has 7.5g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does okra or yellow corn contain more calcium?
Okra is a rich source of calcium and it has 26 times more calcium than yellow corn - okra has 82mg of calcium in 100 grams and yellow corn has 3mg of calcium.
Does okra or yellow corn contain more potassium?
Both okra and yellow corn are high in potassium. Okra has 40% more potassium than yellow corn - okra has 299mg of potassium in 100 grams and yellow corn has 218mg of potassium.