Oats vs. Okra
Nutrition comparison of Oats and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and okra:
- Both okra and oats are high in calcium, dietary fiber and potassium.
- Oat has more thiamin, riboflavin and pantothenic acid.
- Oat is an excellent source of iron and protein.
- Okra has 45.8 times less saturated fat than oat.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and okra has 92% less calories than oat - okra has 33 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to okra for protein. Oats has a macronutrient ratio of 17:67:16 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Okra | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 67% | 76% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and okra has 89% less carbohydrates than oat - okra has 7.5g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both okra and oats are high in dietary fiber. Oat has 231% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than okra - okra has 1.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 775% more protein than okra - okra has 1.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Okra has 45.8 times less saturated fat than oat - okra has 0.03g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than oat - okra has 23mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than oat - okra has 36ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Okra and oats contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Okra has more Vitamin K than oat - okra has 31.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and pantothenic acid. Both oats and okra contain significant amounts of niacin, Vitamin B6 and folate.
| Oats | Okra | |
|---|---|---|
| Thiamin | 0.763 MG | 0.2 MG |
| Riboflavin | 0.139 MG | 0.06 MG |
| Niacin | 0.961 MG | 1 MG |
| Pantothenic acid | 1.349 MG | 0.245 MG |
| Vitamin B6 | 0.119 MG | 0.215 MG |
| Folate | 56 UG | 60 UG |
Minerals
calcium
Both okra and oats are high in calcium. Okra has 52% more calcium than oat - okra has 82mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 661% more iron than okra - okra has 0.62mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both okra and oats are high in potassium. Oat has 43% more potassium than okra - okra has 299mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than okra per 100 grams.
| Oats | Okra | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.001 G |
| Total | 0.111 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than okra per 100 grams.
| Oats | Okra | |
|---|---|---|
| linoleic acid | 2.424 G | 0.026 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and okra has 90% less calories than oat - okra has 33 calories in 100g and oat has 389 calories.
Does okra or oats have more carbohydrates?
By weight, oat is high in carbohydrates and okra has 90% fewer carbohydrates than oat - okra has 7.5g of carbs for 100g and oat has 66.3g of carbohydrates.
Does okra or oats contain more calcium?
Both okra and oats are high in calcium. Okra has 50% more calcium than oat - okra has 82mg of calcium in 100 grams and oat has 54mg of calcium.
Does okra or oats contain more iron?
Oat is an abundant source of iron and it has 660% more iron than okra - okra has 0.62mg of iron in 100 grams and oat has 4.7mg of iron.
Does okra or oats contain more potassium?
Both okra and oats are high in potassium. Oat has 40% more potassium than okra - okra has 299mg of potassium in 100 grams and oat has 429mg of potassium.