Egg White vs. Okra
Nutrition comparison of Egg White and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and okra:
- Egg white has 9.2 times less carbohydrates than okra.
- Egg white is a great source of protein.
- Okra has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and egg white contain similar amounts of calories - okra has 33 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to okra for fat. Egg white has a macronutrient ratio of 91:6:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Okra | |
|---|---|---|
| Protein | 91% | 19% |
| Carbohydrates | 6% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 9.2 times less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than egg white - okra has 3.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Okra and egg white contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 465% more protein than okra - okra has 1.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both okra and egg white are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than egg white - okra has 23mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than egg white - okra has 36ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Okra and egg white contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than egg white - okra has 31.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and okra contain significant amounts of pantothenic acid.
| Egg White | Okra | |
|---|---|---|
| Thiamin | 0.004 MG | 0.2 MG |
| Riboflavin | 0.439 MG | 0.06 MG |
| Niacin | 0.105 MG | 1 MG |
| Pantothenic acid | 0.19 MG | 0.245 MG |
| Vitamin B6 | 0.005 MG | 0.215 MG |
| Folate | 4 UG | 60 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Okra is an excellent source of calcium and it has 10 times more calcium than egg white - okra has 82mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Okra has 675% more iron than egg white - okra has 0.62mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Okra is a great source of potassium and it has 83% more potassium than egg white - okra has 299mg of potassium per 100 grams and egg white has 163mg of potassium.
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.
Egg White 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 egg white contain more calories in 100 grams?Okra and egg white contain similar amounts of calories - okra has 33 calories in 100g and egg white has 52 calories.
Is okra or egg white better for protein?
Egg white is a great source of protein and it has 470% more protein than okra - okra has 1.9g of protein per 100 grams and egg white has 10.9g of protein.
Does okra or egg white have more carbohydrates?
By weight, egg white has 9.2 times fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does okra or egg white contain more calcium?
Okra is a rich source of calcium and it has 10 times more calcium than egg white - okra has 82mg of calcium in 100 grams and egg white has 7mg of calcium.