Banana vs. Okra
Nutrition comparison of Banana and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and okra:
- Both okra and banana are high in dietary fiber and potassium.
- Okra has 63% less calories than banana.
- Okra has 67% less carbohydrates than banana.
- Okra has 7.2 times less sugar than banana.
- Okra has more thiamin and folate.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 63% less calories than banana - okra has 33 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to okra for fat. Banana has a macronutrient ratio of 5:93:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Okra | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 93% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 67% less carbohydrates than banana - okra has 7.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both okra and banana are high in dietary fiber. Okra has 23% more dietary fiber than banana - okra has 3.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Okra has 7.2 times less sugar than banana - okra has 1.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Okra and banana contain similar amounts of protein - okra has 1.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both okra and banana are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 164% more Vitamin C than banana - okra has 23mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than banana - okra has 36ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Okra and banana contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Okra has 61 times more Vitamin K than banana - okra has 31.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate. Both banana and okra contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Banana | Okra | |
|---|---|---|
| Thiamin | 0.031 MG | 0.2 MG |
| Riboflavin | 0.073 MG | 0.06 MG |
| Niacin | 0.665 MG | 1 MG |
| Pantothenic acid | 0.334 MG | 0.245 MG |
| Vitamin B6 | 0.367 MG | 0.215 MG |
| Folate | 20 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 15 times more calcium than banana - okra has 82mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Okra and banana contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both okra and banana are high in potassium. Banana has 20% more potassium than okra - okra has 299mg of potassium per 100 grams and banana has 358mg 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 banana and okra contain significant amounts of alpha-carotene.
| Banana | Okra | |
|---|---|---|
| beta-carotene | 26 UG | 416 UG |
| alpha-carotene | 25 UG | 27 UG |
| lutein + zeaxanthin | 22 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than okra per 100 grams.
| Banana | Okra | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both banana and okra contain small amounts of linoleic acid.
| Banana | 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.
Banana 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 banana contain more calories in 100 grams?Okra has 60% less calories than banana - okra has 33 calories in 100g and banana has 89 calories.
Does okra or banana have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than banana - okra has 7.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does okra or banana contain more calcium?
Okra is a rich source of calcium and it has 15 times more calcium than banana - okra has 82mg of calcium in 100 grams and banana has 5mg of calcium.
Does okra or banana contain more potassium?
Both okra and banana are high in potassium. Banana has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and banana has 358mg of potassium.