Orange vs. Okra
Nutrition comparison of Orange and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and okra:
- Both okra and orange are high in Vitamin C, calcium and dietary fiber.
- Okra has 5.1 times less sugar than orange.
- Okra has more niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and orange contain similar amounts of calories - okra has 33 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to okra for fat. Orange has a macronutrient ratio of 6:91:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Okra | |
|---|---|---|
| Protein | 6% | 19% |
| Carbohydrates | 91% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and orange contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both okra and orange are high in dietary fiber. Okra has 33% more dietary fiber than orange - okra has 3.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Okra has 5.1 times less sugar than orange - okra has 1.5g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Okra and orange contain similar amounts of protein - okra has 1.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both okra and orange are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both okra and orange are high in Vitamin C. Orange has 96% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Okra has 227% more Vitamin A than orange - okra has 36ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Okra and orange contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than orange - okra has 31.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Okra has more niacin, Vitamin B6 and folate. Both orange and okra contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Orange | Okra | |
|---|---|---|
| Thiamin | 0.1 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 0.4 MG | 1 MG |
| Pantothenic acid | 0.25 MG | 0.245 MG |
| Vitamin B6 | 0.051 MG | 0.215 MG |
| Folate | 17 UG | 60 UG |
Minerals
calcium
Both okra and orange are high in calcium. Okra has 91% more calcium than orange - okra has 82mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Okra has 589% more iron than orange - okra has 0.62mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Okra is a great source of potassium and it has 77% more potassium than orange - okra has 299mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Okra | |
|---|---|---|
| beta-carotene | 71 UG | 416 UG |
| alpha-carotene | 11 UG | 27 UG |
| lutein + zeaxanthin | 129 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than okra per 100 grams.
| Orange | Okra | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both orange and okra contain small amounts of linoleic acid.
| Orange | Okra | |
|---|---|---|
| linoleic acid | 0.031 G | 0.026 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Okra and orange contain similar amounts of calories - okra has 33 calories in 100g and orange has 46 calories.
Does okra or orange have more carbohydrates?
By weight, okra and orange contain similar amounts of carbs - okra has 7.5g of carbs for 100g and orange has 11.5g of carbohydrates.
Does okra or orange contain more calcium?
Both okra and orange are high in calcium. Okra has 90% more calcium than orange - okra has 82mg of calcium in 100 grams and orange has 43mg of calcium.