Nectarine vs. Okra

Nutrition comparison of Nectarine and Okra

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

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

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

  • Both okra and nectarine are high in potassium.
  • Okra has 4.3 times less sugar than nectarine.
  • Okra has more thiamin, riboflavin, Vitamin B6 and folate.
  • Okra is an excellent source of Vitamin C, calcium and dietary fiber.
Detailed nutritional comparison of nectarine 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: Nectarine (Nectarines, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.

Image of Nectarine src
Image of Okra src

Calories and Carbs

calories

Okra and nectarine contain similar amounts of calories - okra has 33 calories per 100 grams and nectarine has 44 calories.

For macronutrient ratios, nectarine is lighter in protein, heavier in carbs and similar to okra for fat. Nectarine has a macronutrient ratio of 9:86:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nectarine Okra
Protein 9% 19%
Carbohydrates 86% 76%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Okra and nectarine contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.

dietary fiber

Okra is an excellent source of dietary fiber and it has 88% more dietary fiber than nectarine - okra has 3.2g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.

sugar

Okra has 4.3 times less sugar than nectarine - okra has 1.5g of sugar per 100 grams and nectarine has 7.9g of sugar.

Protein

protein

Okra and nectarine contain similar amounts of protein - okra has 1.9g of protein per 100 grams and nectarine has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 326% more Vitamin C than nectarine - okra has 23mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.

Vitamin A

Okra and nectarine contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.

Vitamin E

Okra and nectarine contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.

Vitamin K

Okra has 13 times more Vitamin K than nectarine - okra has 31.3ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.

The B Vitamins

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

Nectarine Okra
Thiamin 0.034 MG 0.2 MG
Riboflavin 0.027 MG 0.06 MG
Niacin 1.125 MG 1 MG
Pantothenic acid 0.185 MG 0.245 MG
Vitamin B6 0.025 MG 0.215 MG
Folate 5 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 12 times more calcium than nectarine - okra has 82mg of calcium per 100 grams and nectarine has 6mg of calcium.

iron

Okra and nectarine contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and nectarine has 0.28mg of iron.

potassium

Both okra and nectarine are high in potassium. Okra has 49% more potassium than nectarine - okra has 299mg of potassium per 100 grams and nectarine has 201mg 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,

Nectarine Okra
Quercetin 0.69 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,

Nectarine Okra
beta-carotene 150 UG 416 UG
lutein + zeaxanthin 130 UG 280 UG
alpha-carotene ~ 27 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both nectarine and okra contain small amounts of alpha linoleic acid (ALA).

Nectarine Okra
alpha linoleic acid 0.002 G 0.001 G
Total 0.002 G 0.001 G

omega 6s

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

Nectarine Okra
linoleic acid 0.111 G 0.026 G
Total 0.111 G 0.026 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Nectarine or Okra .

Note: The specific food items compared are: Nectarine (Nectarines, raw) and Okra (Okra, raw) .

Nectarine 100g

( 100 g )
Daily Values (%)

Okra 100g

( 100 g )
44KCAL 2%
33% calories
33KCAL 2%
11G 4%
47% carbohydrates
7.5G 3%
1.7G 7%
dietary fiber 88%
3.2G 13%
7.9G 427% sugar 1.5G
0.32G 1%
68% total fat
0.19G 0.3%
0.03G 0.1%
saturated fat
0.03G 0.1%
0.09G 348% monounsaturated fat 0.02G
0.11G 266% polyunsaturated fat 0.03G
sodium >999%
7MG 1%
Vitamins and Minerals
17UG 2%
Vitamin A 112%
36UG 5%
5.4MG 7%
Vitamin C 326%
23MG 31%
6MG 1%
calcium >999%
82MG 8%
0.28MG 2%
iron 121%
0.62MG 3%
9MG 3%
magnesium 533%
57MG 18%
201MG 9%
potassium 49%
299MG 13%
0.03MG 3%
thiamin (Vit B1) 565%
0.2MG 18%
0.03MG 3%
riboflavin (Vit B2) 100%
0.06MG 6%
1.1MG 8%
10% niacin (Vit B3)
1MG 7%
0.03MG 2%
Vitamin B6 631%
0.22MG 17%
0.19MG 4%
pantothenic acid (Vit B5) 32%
0.25MG 5%
5UG 1%
folate (Vit B9) >999%
60UG 15%
0.77MG 5%
185% Vitamin E
0.27MG 2%
2.2UG 2%
Vitamin K >999%
31UG 35%
1.1G 2%
protein 73%
1.9G 4%
6.2MG 2%
choline 94%
12MG 3%
0.09MG 7%
copper 22%
0.11MG 9%
0.05MG 3%
manganese >999%
0.79MG 44%
26MG 4%
phosphorus 135%
61MG 9%
selenium >999%
0.7UG 1%
0.17MG 2%
zinc 241%
0.58MG 7%
88G Water 2% 90G
0.07G Starch 385% 0.34G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does okra or nectarine contain more calories in 100 grams?
Okra and nectarine contain similar amounts of calories - okra has 33 calories in 100g and nectarine has 44 calories.

Does okra or nectarine have more carbohydrates?
By weight, okra and nectarine contain similar amounts of carbs - okra has 7.5g of carbs for 100g and nectarine has 10.6g of carbohydrates.

Does okra or nectarine contain more calcium?
Okra is a rich source of calcium and it has 12 times more calcium than nectarine - okra has 82mg of calcium in 100 grams and nectarine has 6mg of calcium.

Does okra or nectarine contain more potassium?
Both okra and nectarine are high in potassium. Okra has 50% more potassium than nectarine - okra has 299mg of potassium in 100 grams and nectarine has 201mg of potassium.