White Rice vs. Okra
Nutrition comparison of Cooked White Rice and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and okra:
- Okra has more riboflavin and Vitamin B6.
- Okra has signficantly less carbohydrates than white rice.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and okra has 75% less calories than white rice - white rice has 130 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to okra for fat. White rice has a macronutrient ratio of 8:91:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Okra | |
|---|---|---|
| Protein | 8% | 19% |
| Carbohydrates | 91% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 967% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
White rice has less sugar than okra - okra has 1.5g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and okra contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both white rice and okra are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than white rice - okra has 23mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than white rice - okra has 36ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Okra and white rice contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than white rice - okra has 31.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Okra has more riboflavin and Vitamin B6. Both white rice and okra contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| White Rice | Okra | |
|---|---|---|
| Thiamin | 0.167 MG | 0.2 MG |
| Riboflavin | 0.016 MG | 0.06 MG |
| Niacin | 1.835 MG | 1 MG |
| Pantothenic acid | 0.411 MG | 0.245 MG |
| Vitamin B6 | 0.05 MG | 0.215 MG |
| Folate | 58 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and okra has 82mg of calcium.
iron
White rice has 140% more iron than okra - white rice has 1.5mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 931% more potassium than white rice - white rice has 29mg of potassium per 100 grams and okra has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and okra contain small amounts of alpha linoleic acid (ALA).
| White Rice | Okra | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and okra contain small amounts of linoleic acid.
| White Rice | Okra | |
|---|---|---|
| linoleic acid | 0.046 G | 0.026 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Okra (Okra, raw) .
Cooked White Rice 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 white rice or okra contain more calories in 100 grams?White rice is high in calories and okra has 80% less calories than white rice - white rice has 130 calories in 100g and okra has 33 calories.
Does white rice or okra have more carbohydrates?
By weight, okra has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and okra has 7.5g of carbohydrates.
Does white rice or okra contain more calcium?
Okra is a rich source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and okra has 82mg of calcium.