Wild Rice vs. Okra
Nutrition comparison of Cooked Wild 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
wild rice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and okra:
- Okra has 65% less carbohydrates than wild rice.
- Okra has more thiamin and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and okra has 67% less calories than wild rice - wild rice has 101 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to okra for fat. Wild rice has a macronutrient ratio of 15:82:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Okra | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 65% less carbohydrates than wild rice - wild rice has 21.3g 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 78% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Wild rice and okra contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Wild rice has 107% more protein than okra - wild rice has 4g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both wild rice and okra are low in saturated fat - wild rice has 0.05g 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 wild rice - okra has 23mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than wild rice - okra has 36ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and okra contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 61 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate. Both wild rice and okra contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Wild Rice | Okra | |
|---|---|---|
| Thiamin | 0.052 MG | 0.2 MG |
| Riboflavin | 0.087 MG | 0.06 MG |
| Niacin | 1.287 MG | 1 MG |
| Pantothenic acid | 0.154 MG | 0.245 MG |
| Vitamin B6 | 0.135 MG | 0.215 MG |
| Folate | 26 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Wild rice and okra contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 196% more potassium than wild rice - wild rice has 101mg 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,
| Wild Rice | Okra | |
|---|---|---|
| beta-carotene | 2 UG | 416 UG |
| lutein + zeaxanthin | 64 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than okra per 100 grams.
| Wild Rice | Okra | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.001 G |
| Total | 0.095 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than okra per 100 grams.
| Wild Rice | Okra | |
|---|---|---|
| linoleic acid | 0.119 G | 0.026 G |
| Total | 0.119 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.
Cooked Wild 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 wild rice or okra contain more calories in 100 grams?Wild rice is high in calories and okra has 70% less calories than wild rice - wild rice has 101 calories in 100g and okra has 33 calories.
Does wild rice or okra have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does wild rice or okra contain more calcium?
Okra is a rich source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and okra has 82mg of calcium.