Beef vs. Okra
Nutrition comparison of Cooked Beef and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and okra:
- Both beef and okra are high in potassium.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Okra has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and okra has 88% less calories than beef - beef has 277 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Beef has a macronutrient ratio of 38:0:62 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Okra | |
|---|---|---|
| Protein | 38% | 19% |
| Carbohydrates | ~ | 76% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than beef - okra has 3.2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than okra - okra has 1.5g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 12 times more protein than okra - beef has 25.4g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and okra has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
trans fat
Okra has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Okra has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than beef - okra has 23mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Okra has 11 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin D
Beef and okra contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Beef and okra contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 943% more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid and Vitamin B12. Both beef and okra contain significant amounts of Vitamin B6.
| Beef | Okra | |
|---|---|---|
| Thiamin | 0.051 MG | 0.2 MG |
| Riboflavin | 0.176 MG | 0.06 MG |
| Niacin | 4.537 MG | 1 MG |
| Pantothenic acid | 0.658 MG | 0.245 MG |
| Vitamin B6 | 0.336 MG | 0.215 MG |
| Folate | 11 UG | 60 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Okra is an excellent source of calcium and it has 134% more calcium than beef - beef has 35mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Beef is a great source of iron and it has 263% more iron than okra - beef has 2.3mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both beef and okra are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium per 100 grams and okra has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than okra per 100 grams.
| Beef | Okra | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.001 G |
| Total | 0.056 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than okra per 100 grams.
| Beef | Okra | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.026 G |
| Total | 0.402 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 Beef 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 beef or okra contain more calories in 100 grams?Beef is high in calories and okra has 90% less calories than beef - beef has 277 calories in 100g and okra has 33 calories.
Is beef or okra better for protein?
Beef is a fantastic source of protein and it has 12 times more protein than okra - beef has 25.4g of protein per 100 grams and okra has 1.9g of protein.
Does okra or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and beef has no carbs..
Does beef or okra contain more calcium?
Okra is a rich source of calcium and it has 130% more calcium than beef - beef has 35mg of calcium in 100 grams and okra has 82mg of calcium.
Does beef or okra contain more potassium?
Both beef and okra are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium in 100 grams and okra has 299mg of potassium.