Mango vs. Okra
Nutrition comparison of Mango and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and okra:
- Both okra and mango are high in Vitamin C.
- Okra has 8.2 times less sugar than mango.
- Okra has more thiamin.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 45% less calories than mango - okra has 33 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to okra for fat. Mango has a macronutrient ratio of 5:90:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Okra | |
|---|---|---|
| Protein | 5% | 19% |
| Carbohydrates | 90% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 50% less carbohydrates than mango - okra has 7.5g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 100% more dietary fiber than mango - okra has 3.2g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Okra has 8.2 times less sugar than mango - okra has 1.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Okra and mango contain similar amounts of protein - okra has 1.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both okra and mango are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both okra and mango are high in Vitamin C. Mango has 58% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Okra and mango contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Okra and mango contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Okra has 645% more Vitamin K than mango - okra has 31.3ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin. Both mango and okra contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mango | Okra | |
|---|---|---|
| Thiamin | 0.028 MG | 0.2 MG |
| Riboflavin | 0.038 MG | 0.06 MG |
| Niacin | 0.669 MG | 1 MG |
| Pantothenic acid | 0.197 MG | 0.245 MG |
| Vitamin B6 | 0.119 MG | 0.215 MG |
| Folate | 43 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 645% more calcium than mango - okra has 82mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Okra has 288% more iron than mango - okra has 0.62mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Okra is a great source of potassium and it has 78% more potassium than mango - okra has 299mg of potassium per 100 grams and mango has 168mg 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,
| Mango | Okra | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.05 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 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, both mango and okra contain significant amounts of beta-carotene.
| Mango | Okra | |
|---|---|---|
| beta-carotene | 640 UG | 416 UG |
| alpha-carotene | 9 UG | 27 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than okra per 100 grams.
| Mango | Okra | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.001 G |
| Total | 0.051 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both mango and okra contain small amounts of linoleic acid.
| Mango | Okra | |
|---|---|---|
| linoleic acid | 0.019 G | 0.026 G |
| Total | 0.019 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.
Mango 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 mango contain more calories in 100 grams?Okra has 50% less calories than mango - okra has 33 calories in 100g and mango has 60 calories.
Does okra or mango have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than mango - okra has 7.5g of carbs for 100g and mango has 15g of carbohydrates.
Does okra or mango contain more calcium?
Okra is a rich source of calcium and it has 650% more calcium than mango - okra has 82mg of calcium in 100 grams and mango has 11mg of calcium.