Artichoke vs. Okra
Nutrition comparison of Artichoke and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and okra:
- Both artichoke and okra are high in calcium, dietary fiber and potassium.
- Okra has more thiamin.
- Okra is an excellent source of Vitamin C.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and okra contain similar amounts of calories - artichoke has 47 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, artichoke is heavier in protein and similar to okra for carbs and fat. Artichoke has a macronutrient ratio of 23:74:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Okra | |
|---|---|---|
| Protein | 23% | 19% |
| Carbohydrates | 74% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and okra contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both artichoke and okra are high in dietary fiber. Artichoke has 69% more dietary fiber than okra - artichoke has 5.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Artichoke and okra contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Artichoke and okra contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both artichoke and okra are low in saturated fat - artichoke 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 97% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Artichoke and okra contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Artichoke and okra contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin. Both artichoke and okra contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Artichoke | Okra | |
|---|---|---|
| Thiamin | 0.072 MG | 0.2 MG |
| Riboflavin | 0.066 MG | 0.06 MG |
| Niacin | 1.046 MG | 1 MG |
| Pantothenic acid | 0.338 MG | 0.245 MG |
| Vitamin B6 | 0.116 MG | 0.215 MG |
| Folate | 68 UG | 60 UG |
Minerals
calcium
Both artichoke and okra are high in calcium. Okra has 86% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Artichoke has 106% more iron than okra - artichoke has 1.3mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both artichoke and okra are high in potassium. Artichoke has 24% more potassium than okra - artichoke has 370mg 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, artichoke has more apigenin and luteolin than okra per 100 grams, however, okra contains more quercetin than artichoke per 100 grams.
| Artichoke | Okra | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 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 artichoke and okra contain significant amounts of lutein + zeaxanthin.
| Artichoke | Okra | |
|---|---|---|
| beta-carotene | 8 UG | 416 UG |
| lutein + zeaxanthin | 464 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, artichoke has more alpha linoleic acid (ALA) than okra per 100 grams.
| Artichoke | Okra | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.001 G |
| Total | 0.017 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and okra contain small amounts of linoleic acid.
| Artichoke | Okra | |
|---|---|---|
| linoleic acid | 0.046 G | 0.026 G |
| Total | 0.046 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.
Artichoke 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 artichoke or okra contain more calories in 100 grams?Artichoke and okra contain similar amounts of calories - artichoke has 47 calories in 100g and okra has 33 calories.
Does artichoke or okra have more carbohydrates?
By weight, artichoke and okra contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and okra has 7.5g of carbohydrates.
Does artichoke or okra contain more calcium?
Both artichoke and okra are high in calcium. Okra has 90% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and okra has 82mg of calcium.
Does artichoke or okra contain more potassium?
Both artichoke and okra are high in potassium. Artichoke has 20% more potassium than okra - artichoke has 370mg of potassium in 100 grams and okra has 299mg of potassium.