Flaxseeds vs. Okra
Nutrition comparison of Flaxseeds and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and okra:
- Both okra and flaxseeds are high in calcium, dietary fiber and potassium.
- Flaxseed has more lutein + zeaxanthin than okra, however, okra contains more beta-carotene and alpha-carotene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of iron and protein.
- Okra has signficantly less carbohydrates than flaxseed.
- Okra has signficantly less saturated fat than flaxseed.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and okra has 94% less calories than flaxseed - okra has 33 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Okra | |
|---|---|---|
| Protein | 13% | 19% |
| Carbohydrates | 21% | 76% |
| Fat | 66% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has signficantly less carbohydrates than flaxseed - okra has 7.5g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both okra and flaxseeds are high in dietary fiber. Flaxseed has 753% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Okra and flaxseeds contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 848% more protein than okra - okra has 1.9g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Okra has signficantly less saturated fat than flaxseed - okra has 0.03g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 37 times more Vitamin C than flaxseed - okra has 23mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than flaxseed - okra has 36ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Okra and flaxseeds contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Okra has 628% more Vitamin K than flaxseed - okra has 31.3ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and okra contain significant amounts of folate.
| Flaxseeds | Okra | |
|---|---|---|
| Thiamin | 1.644 MG | 0.2 MG |
| Riboflavin | 0.161 MG | 0.06 MG |
| Niacin | 3.08 MG | 1 MG |
| Pantothenic acid | 0.985 MG | 0.245 MG |
| Vitamin B6 | 0.473 MG | 0.215 MG |
| Folate | 87 UG | 60 UG |
Minerals
calcium
Both okra and flaxseeds are high in calcium. Flaxseed has 211% more calcium than okra - okra has 82mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 824% more iron than okra - okra has 0.62mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both okra and flaxseeds are high in potassium. Flaxseed has 172% more potassium than okra - okra has 299mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
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, flaxseed has more lutein + zeaxanthin than okra per 100 grams, however, okra contains more beta-carotene and alpha-carotene than flaxseed per 100 grams.
| Flaxseeds | Okra | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 280 UG |
| beta-carotene | ~ | 416 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than okra per 100 grams.
| Flaxseeds | Okra | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.001 G |
| Total | 22.813 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than okra per 100 grams.
| Flaxseeds | Okra | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.026 G |
| Total | 5.91 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.
Flaxseeds 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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and okra has 90% less calories than flaxseed - okra has 33 calories in 100g and flaxseed has 534 calories.
Does okra or flaxseeds have more carbohydrates?
By weight, okra has signficantly fewer carbohydrates than flaxseed - okra has 7.5g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does okra or flaxseeds contain more calcium?
Both okra and flaxseeds are high in calcium. Flaxseed has 210% more calcium than okra - okra has 82mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does okra or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 820% more iron than okra - okra has 0.62mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does okra or flaxseeds contain more potassium?
Both okra and flaxseeds are high in potassium. Flaxseed has 170% more potassium than okra - okra has 299mg of potassium in 100 grams and flaxseed has 813mg of potassium.