Blackberry vs. Okra
Nutrition comparison of Blackberry and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and okra:
- Both okra and blackberry are high in Vitamin C and dietary fiber.
- Okra has more thiamin, riboflavin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and blackberry contain similar amounts of calories - okra has 33 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in fat and similar to okra for carbs. Blackberry has a macronutrient ratio of 12:79:9 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Okra | |
|---|---|---|
| Protein | 12% | 19% |
| Carbohydrates | 79% | 76% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and blackberry contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both okra and blackberry are high in dietary fiber. Blackberry has 66% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Okra and blackberry contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Okra and blackberry contain similar amounts of protein - okra has 1.9g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both okra and blackberry are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both okra and blackberry are high in Vitamin C. Okra has a little more Vitamin C (10%) than blackberry by weight - okra has 23mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Okra has 227% more Vitamin A than blackberry - okra has 36ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Okra and blackberry contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Okra and blackberry contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, Vitamin B6 and folate. Both blackberry and okra contain significant amounts of niacin and pantothenic acid.
| Blackberry | Okra | |
|---|---|---|
| Thiamin | 0.02 MG | 0.2 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.646 MG | 1 MG |
| Pantothenic acid | 0.276 MG | 0.245 MG |
| Vitamin B6 | 0.03 MG | 0.215 MG |
| Folate | 25 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 183% more calcium than blackberry - okra has 82mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Okra and blackberry contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 85% more potassium than blackberry - okra has 299mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, blackberry has more kaempferol and myricetin than okra per 100 grams, however, okra contains more quercetin than blackberry per 100 grams.
| Blackberry | Okra | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 20.97 mg |
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,
| Blackberry | Okra | |
|---|---|---|
| beta-carotene | 128 UG | 416 UG |
| lutein + zeaxanthin | 118 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than okra per 100 grams.
| Blackberry | Okra | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.001 G |
| Total | 0.094 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than okra per 100 grams.
| Blackberry | Okra | |
|---|---|---|
| linoleic acid | 0.186 G | 0.026 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Okra (Okra, raw) .
Blackberry 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 blackberry contain more calories in 100 grams?Okra and blackberry contain similar amounts of calories - okra has 33 calories in 100g and blackberry has 43 calories.
Does okra or blackberry have more carbohydrates?
By weight, okra and blackberry contain similar amounts of carbs - okra has 7.5g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does okra or blackberry contain more calcium?
Okra is a rich source of calcium and it has 180% more calcium than blackberry - okra has 82mg of calcium in 100 grams and blackberry has 29mg of calcium.