Yogurt vs. Okra
Nutrition comparison of Yogurt and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and okra:
- Both okra and yogurt are high in calcium.
- Okra has 79.6 times less saturated fat than yogurt.
- Okra has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 46% less calories than yogurt - okra has 33 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to okra for protein. Yogurt has a macronutrient ratio of 22:30:48 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Okra | |
|---|---|---|
| Protein | 22% | 19% |
| Carbohydrates | 30% | 76% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and yogurt contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than yogurt - okra has 3.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Okra and yogurt contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Okra and yogurt contain similar amounts of protein - okra has 1.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Okra has 79.6 times less saturated fat than yogurt - okra has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Okra has less cholesterol than yogurt - yogurt has 13mg 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 45 times more Vitamin C than yogurt - okra has 23mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Okra and yogurt contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and okra contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and yogurt contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Okra has 155 times more Vitamin K than yogurt - okra has 31.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and okra contain significant amounts of pantothenic acid.
| Yogurt | Okra | |
|---|---|---|
| Thiamin | 0.029 MG | 0.2 MG |
| Riboflavin | 0.142 MG | 0.06 MG |
| Niacin | 0.075 MG | 1 MG |
| Pantothenic acid | 0.389 MG | 0.245 MG |
| Vitamin B6 | 0.032 MG | 0.215 MG |
| Folate | 7 UG | 60 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both okra and yogurt are high in calcium. Yogurt has 48% more calcium than okra - okra has 82mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Okra has 11 times more iron than yogurt - okra has 0.62mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Okra is a great source of potassium and it has 93% more potassium than yogurt - okra has 299mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Okra | |
|---|---|---|
| beta-carotene | 5 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than okra per 100 grams.
| Yogurt | Okra | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than okra per 100 grams.
| Yogurt | Okra | |
|---|---|---|
| linoleic acid | 0.065 G | 0.026 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Okra has 50% less calories than yogurt - okra has 33 calories in 100g and yogurt has 61 calories.
Does okra or yogurt have more carbohydrates?
By weight, okra and yogurt contain similar amounts of carbs - okra has 7.5g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does okra or yogurt contain more calcium?
Both okra and yogurt are high in calcium. Yogurt has 50% more calcium than okra - okra has 82mg of calcium in 100 grams and yogurt has 121mg of calcium.