Okra vs. Peas
Nutrition comparison of Okra and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and peas:
- Both okra and peas are high in Vitamin C, dietary fiber and potassium.
- Okra has 59% less calories than pea.
- Okra has 74% less sugar than pea.
- Okra is an excellent source of calcium.
- Pea has more riboflavin and niacin, however, okra contains more pantothenic acid.
USDA sources for nutritional information: Okra (Okra, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 59% less calories than pea - okra has 33 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, okra is lighter in protein, heavier in carbs and similar to peas for fat. Okra has a macronutrient ratio of 19:76:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Peas | |
|---|---|---|
| Protein | 19% | 26% |
| Carbohydrates | 76% | 69% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 48% less carbohydrates than pea - okra has 7.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both okra and peas are high in dietary fiber. Pea has 78% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Okra has 74% less sugar than pea - okra has 1.5g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 181% more protein than okra - okra has 1.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both okra and peas are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both okra and peas are high in Vitamin C. Pea has 74% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Okra and peas contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Okra and peas contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Okra and peas contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more riboflavin and niacin, however, okra contains more pantothenic acid. Both okra and peas contain significant amounts of thiamin, Vitamin B6 and folate.
| Okra | Peas | |
|---|---|---|
| Thiamin | 0.2 MG | 0.266 MG |
| Riboflavin | 0.06 MG | 0.132 MG |
| Niacin | 1 MG | 2.09 MG |
| Pantothenic acid | 0.245 MG | 0.104 MG |
| Vitamin B6 | 0.215 MG | 0.169 MG |
| Folate | 60 UG | 65 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 228% more calcium than pea - okra has 82mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 137% more iron than okra - okra has 0.62mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both okra and peas are high in potassium. Okra has 23% more potassium than pea - okra has 299mg of potassium per 100 grams and pea has 244mg 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, both okra and peas contain significant amounts of beta-carotene and alpha-carotene.
| Okra | Peas | |
|---|---|---|
| beta-carotene | 416 UG | 449 UG |
| alpha-carotene | 27 UG | 21 UG |
| lutein + zeaxanthin | 280 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Peas | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.035 G |
| Total | 0.001 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than okra per 100 grams.
| Okra | Peas | |
|---|---|---|
| linoleic acid | 0.026 G | 0.152 G |
| Total | 0.026 G | 0.152 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.
Okra g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Okra has 60% less calories than pea - okra has 33 calories in 100g and pea has 81 calories.
Does okra or peas have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than pea - okra has 7.5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does okra or peas contain more calcium?
Okra is a rich source of calcium and it has 230% more calcium than pea - okra has 82mg of calcium in 100 grams and pea has 25mg of calcium.
Does okra or peas contain more potassium?
Both okra and peas are high in potassium. Okra has 20% more potassium than pea - okra has 299mg of potassium in 100 grams and pea has 244mg of potassium.