Brown Rice vs. Okra
Nutrition comparison of Cooked Brown 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
brown rice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and okra:
- Brown rice has more niacin, however, okra contains more folate.
- Okra has 71% less carbohydrates than brown rice.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and okra has 73% less calories than brown rice - okra has 33 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to okra for fat. Brown rice has a macronutrient ratio of 9:84:7 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 84% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 71% less carbohydrates than brown rice - okra has 7.5g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 100% more dietary fiber than brown rice - okra has 3.2g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Okra and brown rice contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Okra and brown rice contain similar amounts of protein - okra has 1.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both okra and brown rice are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than brown rice - okra has 23mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than brown rice - okra has 36ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Okra and brown rice contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Okra has 155 times more Vitamin K than brown rice - okra has 31.3ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, okra contains more folate. Both brown rice and okra contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Okra | |
|---|---|---|
| Thiamin | 0.178 MG | 0.2 MG |
| Riboflavin | 0.069 MG | 0.06 MG |
| Niacin | 2.561 MG | 1 MG |
| Pantothenic acid | 0.38 MG | 0.245 MG |
| Vitamin B6 | 0.123 MG | 0.215 MG |
| Folate | 9 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 26 times more calcium than brown rice - okra has 82mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Okra and brown rice contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Okra is a great source of potassium and it has 248% more potassium than brown rice - okra has 299mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brown rice has more alpha linoleic acid (ALA) than okra per 100 grams.
| Brown Rice | Okra | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than okra per 100 grams.
| Brown Rice | Okra | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.026 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Okra (Okra, raw) .
Cooked Brown 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 okra or brown rice contain more calories in 100 grams?Brown rice is high in calories and okra has 70% less calories than brown rice - okra has 33 calories in 100g and brown rice has 123 calories.
Does okra or brown rice have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than brown rice - okra has 7.5g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does okra or brown rice contain more calcium?
Okra is a rich source of calcium and it has 26 times more calcium than brown rice - okra has 82mg of calcium in 100 grams and brown rice has 3mg of calcium.