Whole Wheat Flour vs. Okra
Nutrition comparison of Whole Wheat Flour and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and okra:
- Both whole wheat flour and okra are high in dietary fiber and potassium.
- Okra is an excellent source of Vitamin C and calcium.
- Whole wheat flour has more riboflavin, niacin and pantothenic acid, however, okra contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and okra has 90% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to okra for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Okra | |
|---|---|---|
| Protein | 11% | 19% |
| Carbohydrates | 84% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and okra has 90% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both whole wheat flour and okra are high in dietary fiber. Whole wheat flour has 309% more dietary fiber than okra - whole wheat flour has 13.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Whole wheat flour and okra contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 398% more protein than okra - whole wheat flour has 9.6g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both whole wheat flour and okra are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - okra has 23mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than whole wheat flour - okra has 36ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and okra contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 15 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin, niacin and pantothenic acid, however, okra contains more folate. Both whole wheat flour and okra contain significant amounts of thiamin and Vitamin B6.
| Whole Wheat Flour | Okra | |
|---|---|---|
| Thiamin | 0.297 MG | 0.2 MG |
| Riboflavin | 0.188 MG | 0.06 MG |
| Niacin | 5.347 MG | 1 MG |
| Pantothenic acid | 1.011 MG | 0.245 MG |
| Vitamin B6 | 0.191 MG | 0.215 MG |
| Folate | 28 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 148% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 498% more iron than okra - whole wheat flour has 3.7mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both whole wheat flour and okra are high in potassium. Whole wheat flour has 32% more potassium than okra - whole wheat flour has 394mg of potassium per 100 grams and okra has 299mg 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 whole wheat flour and okra contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Okra | |
|---|---|---|
| beta-carotene | 5 UG | 416 UG |
| lutein + zeaxanthin | 220 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Okra (Okra, raw) .
Whole Wheat Flour 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 whole wheat flour or okra contain more calories in 100 grams?Whole wheat flour is high in calories and okra has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and okra has 33 calories.
Does whole wheat flour or okra have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and okra has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and okra has 7.5g of carbohydrates.
Does whole wheat flour or okra contain more calcium?
Okra is a rich source of calcium and it has 150% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and okra has 82mg of calcium.
Does whole wheat flour or okra contain more iron?
Whole wheat flour is an abundant source of iron and it has 500% more iron than okra - whole wheat flour has 3.7mg of iron in 100 grams and okra has 0.62mg of iron.
Does whole wheat flour or okra contain more potassium?
Both whole wheat flour and okra are high in potassium. Whole wheat flour has 30% more potassium than okra - whole wheat flour has 394mg of potassium in 100 grams and okra has 299mg of potassium.