Cranberry vs. Okra

Nutrition comparison of Cranberry and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cranberry versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cranberry and okra:

  • Both okra and cranberry are high in Vitamin C and dietary fiber.
  • Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Okra is a great source of potassium.
  • Okra is an excellent source of calcium.
Detailed nutritional comparison of cranberry and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cranberry (Cranberries, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Okra src

Calories and Carbs

calories

Okra and cranberry contain similar amounts of calories - okra has 33 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to okra for fat. Cranberry has a macronutrient ratio of 4:94:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Okra
Protein 4% 19%
Carbohydrates 94% 76%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Okra and cranberry contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both okra and cranberry are high in dietary fiber. Okra is very similar to okra for dietary fiber - okra has 3.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Okra and cranberry contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Okra and cranberry contain similar amounts of protein - okra has 1.9g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both okra and cranberry are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both okra and cranberry are high in Vitamin C. Okra has 64% more Vitamin C than cranberry - okra has 23mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

Okra has 11 times more Vitamin A than cranberry - okra has 36ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Okra and cranberry contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Okra has 526% more Vitamin K than cranberry - okra has 31.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and okra contain significant amounts of pantothenic acid.

Cranberry Okra
Thiamin 0.012 MG 0.2 MG
Riboflavin 0.02 MG 0.06 MG
Niacin 0.101 MG 1 MG
Pantothenic acid 0.295 MG 0.245 MG
Vitamin B6 0.057 MG 0.215 MG
Folate 1 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 925% more calcium than cranberry - okra has 82mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Okra and cranberry contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Okra is a great source of potassium and it has 274% more potassium than cranberry - okra has 299mg of potassium per 100 grams and cranberry has 80mg 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, both cranberry and okra contain significant amounts of quercetin.

Cranberry Okra
kaempferol 0.12 mg ~
myricetin 6.63 mg ~
Quercetin 14.84 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,

Cranberry Okra
beta-carotene 38 UG 416 UG
lutein + zeaxanthin 91 UG 280 UG
alpha-carotene ~ 27 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than okra per 100 grams.

Cranberry Okra
alpha linoleic acid 0.022 G 0.001 G
Total 0.022 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both cranberry and okra contain small amounts of linoleic acid.

Cranberry Okra
linoleic acid 0.033 G 0.026 G
Total 0.033 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cranberry or Okra .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Okra (Okra, raw) .

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G Water G
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FAQ

Does okra or cranberry contain more calories in 100 grams?
Okra and cranberry contain similar amounts of calories - okra has 33 calories in 100g and cranberry has 46 calories.

Does okra or cranberry have more carbohydrates?
By weight, okra and cranberry contain similar amounts of carbs - okra has 7.5g of carbs for 100g and cranberry has 12g of carbohydrates.

Does okra or cranberry contain more calcium?
Okra is a rich source of calcium and it has 930% more calcium than cranberry - okra has 82mg of calcium in 100 grams and cranberry has 8mg of calcium.