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.
Detailed nutritional comparison of artichoke 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: Artichoke (Artichokes, (globe or french), raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Artichoke src
Image of Okra src

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 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 Artichoke or Okra .

Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Okra (Okra, raw) .

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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.