Milk vs. Okra
Nutrition comparison of Milk and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and okra:
- Both okra and milk are high in calcium.
- Okra has 47.3 times less saturated fat than milk.
- Okra has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and milk contain similar amounts of calories - okra has 33 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Milk has a macronutrient ratio of 27:38:35 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Okra | |
|---|---|---|
| Protein | 27% | 19% |
| Carbohydrates | 38% | 76% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and milk contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than milk - okra has 3.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Okra and milk contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Okra and milk contain similar amounts of protein - okra has 1.9g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Okra has 47.3 times less saturated fat than milk - okra has 0.03g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and okra are low in trans fat - milk has 0.09g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Both milk and okra are low in cholesterol - milk has 8mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 114 times more Vitamin C than milk - okra has 23mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Okra and milk contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than okra - milk has 49iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and milk contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Okra has 155 times more Vitamin K than milk - okra has 31.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12. Both milk and okra contain significant amounts of pantothenic acid.
| Milk | Okra | |
|---|---|---|
| Thiamin | 0.039 MG | 0.2 MG |
| Riboflavin | 0.185 MG | 0.06 MG |
| Niacin | 0.092 MG | 1 MG |
| Pantothenic acid | 0.356 MG | 0.245 MG |
| Vitamin B6 | 0.038 MG | 0.215 MG |
| Folate | 5 UG | 60 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both okra and milk are high in calcium. Milk has 46% more calcium than okra - okra has 82mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Okra has 30 times more iron than milk - okra has 0.62mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Okra is a great source of potassium and it has 114% more potassium than milk - okra has 299mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Okra | |
|---|---|---|
| beta-carotene | 4 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and okra contain small amounts of alpha linoleic acid (ALA).
| Milk | Okra | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, milk has more linoleic acid than okra per 100 grams.
| Milk | Okra | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.026 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Okra and milk contain similar amounts of calories - okra has 33 calories in 100g and milk has 50 calories.
Does okra or milk have more carbohydrates?
By weight, okra and milk contain similar amounts of carbs - okra has 7.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does okra or milk contain more calcium?
Both okra and milk are high in calcium. Milk has 50% more calcium than okra - okra has 82mg of calcium in 100 grams and milk has 120mg of calcium.