Leeks vs. Okra

Nutrition comparison of Leeks and Okra


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

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

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

  • Both leeks and okra are high in calcium.
  • Leek has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than leek.
  • Leek is a great source of iron.
  • Okra has more thiamin and niacin.
  • Okra is a great source of potassium.
  • Okra is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of leeks 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: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Leeks src
Image of Okra src

Calories and Carbs

calories

Okra has 46% less calories than leek - leek has 61 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, leeks is lighter in protein, heavier in carbs and similar to okra for fat. Leeks has a macronutrient ratio of 9:86:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Leeks Okra
Protein 9% 19%
Carbohydrates 86% 76%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Okra has 47% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and okra has 7.5g of carbohydrates.

dietary fiber

Okra is an excellent source of dietary fiber and it has 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Leeks and okra contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Leeks and okra contain similar amounts of protein - leek has 1.5g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both leeks and okra are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and okra has 0.03g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 92% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Leek has 131% more Vitamin A than okra - leek has 83ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.

Vitamin E

Leeks and okra contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Leeks and okra contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.

The B Vitamins

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

Leeks Okra
Thiamin 0.06 MG 0.2 MG
Riboflavin 0.03 MG 0.06 MG
Niacin 0.4 MG 1 MG
Pantothenic acid 0.14 MG 0.245 MG
Vitamin B6 0.233 MG 0.215 MG
Folate 64 UG 60 UG

Minerals

calcium

Both leeks and okra are high in calcium. Okra has 39% more calcium than leek - leek has 59mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Leek is a great source of iron and it has 239% more iron than okra - leek has 2.1mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Okra is a great source of potassium and it has 66% more potassium than leek - leek has 180mg of potassium per 100 grams and okra has 299mg 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, leek has more kaempferol and myricetin than okra per 100 grams, however, okra contains more quercetin than leek per 100 grams.

Leeks Okra
kaempferol 2.67 mg ~
myricetin 0.22 mg ~
Quercetin 0.09 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, leek has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than leek per 100 grams.

Leeks Okra
beta-carotene 1000 UG 416 UG
lutein + zeaxanthin 1900 UG 280 UG
alpha-carotene ~ 27 UG

Omega-3 and Omega-6

omega 3s

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

Leeks Okra
alpha linoleic acid 0.099 G 0.001 G
Total 0.099 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, leek has more linoleic acid than okra per 100 grams.

Leeks Okra
linoleic acid 0.067 G 0.026 G
Total 0.067 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: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Okra (Okra, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does leeks or okra contain more calories in 100 grams?
Okra has 50% less calories than leek - leek has 61 calories in 100g and okra has 33 calories.

Does leeks or okra have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and okra has 7.5g of carbohydrates.

Does leeks or okra contain more calcium?
Both leeks and okra are high in calcium. Okra has 40% more calcium than leek - leek has 59mg of calcium in 100 grams and okra has 82mg of calcium.

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