Tortilla vs. Okra
Nutrition comparison of Tortilla and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and okra:
- Both okra and tortilla are high in calcium and dietary fiber.
- Okra has more pantothenic acid and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and okra has 85% less calories than tortilla - okra has 33 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in fat and similar to okra for carbs. Tortilla has a macronutrient ratio of 10:79:11 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Okra | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 79% | 76% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and okra has 83% less carbohydrates than tortilla - okra has 7.5g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both okra and tortilla are high in dietary fiber. Tortilla has 97% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Okra and tortilla contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 195% more protein than okra - okra has 1.9g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both okra and tortilla are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than tortilla - okra has 23mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than tortilla - okra has 36ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Okra and tortilla contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than tortilla - okra has 31.3ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Okra has more pantothenic acid and folate. Both tortilla and okra contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tortilla | Okra | |
|---|---|---|
| Thiamin | 0.094 MG | 0.2 MG |
| Riboflavin | 0.065 MG | 0.06 MG |
| Niacin | 1.498 MG | 1 MG |
| Pantothenic acid | 0.109 MG | 0.245 MG |
| Vitamin B6 | 0.219 MG | 0.215 MG |
| Folate | 5 UG | 60 UG |
Minerals
calcium
Both okra and tortilla are high in calcium. Okra is very similar to tortilla for calcium - okra has 82mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 98% more iron than okra - okra has 0.62mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Okra is a great source of potassium and it has 61% more potassium than tortilla - okra has 299mg of potassium per 100 grams and tortilla has 186mg 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,
| Tortilla | Okra | |
|---|---|---|
| beta-carotene | 1 UG | 416 UG |
| lutein + zeaxanthin | 3 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than okra per 100 grams.
| Tortilla | Okra | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.001 G |
| Total | 0.034 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than okra per 100 grams.
| Tortilla | Okra | |
|---|---|---|
| linoleic acid | 1.385 G | 0.026 G |
| Total | 1.385 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.
Tortilla 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 tortilla contain more calories in 100 grams?Tortilla is high in calories and okra has 90% less calories than tortilla - okra has 33 calories in 100g and tortilla has 218 calories.
Does okra or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and okra has 80% fewer carbohydrates than tortilla - okra has 7.5g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does okra or tortilla contain more calcium?
Both okra and tortilla are high in calcium. Okra is very similar to tortilla for calcium - okra has 82mg of calcium in 100 grams and tortilla has 81mg of calcium.