Avocado vs. Okra
Nutrition comparison of Avocado and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and okra:
- Both okra and avocado are high in dietary fiber and potassium.
- Okra has 80.7 times less saturated fat than avocado.
- Okra has more thiamin, however, avocado contains more riboflavin and pantothenic acid.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and okra has 80% less calories than avocado - okra has 33 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Avocado has a macronutrient ratio of 4:19:77 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 19% | 76% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and avocado contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both okra and avocado are high in dietary fiber. Avocado has 113% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Okra and avocado contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Okra and avocado contain similar amounts of protein - okra has 1.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Okra has 80.7 times less saturated fat than avocado - okra has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 161% more Vitamin C than avocado - okra has 23mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Okra has 414% more Vitamin A than avocado - okra has 36ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 630% more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Okra and avocado contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Okra has more thiamin, however, avocado contains more riboflavin and pantothenic acid. Both avocado and okra contain significant amounts of niacin, Vitamin B6 and folate.
| Avocado | Okra | |
|---|---|---|
| Thiamin | 0.075 MG | 0.2 MG |
| Riboflavin | 0.143 MG | 0.06 MG |
| Niacin | 1.912 MG | 1 MG |
| Pantothenic acid | 1.463 MG | 0.245 MG |
| Vitamin B6 | 0.287 MG | 0.215 MG |
| Folate | 89 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 531% more calcium than avocado - okra has 82mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Okra and avocado contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both okra and avocado are high in potassium. Avocado has 70% more potassium than okra - okra has 299mg of potassium per 100 grams and avocado has 507mg 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, both avocado and okra contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Avocado | Okra | |
|---|---|---|
| beta-carotene | 63 UG | 416 UG |
| alpha-carotene | 24 UG | 27 UG |
| lutein + zeaxanthin | 271 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than okra per 100 grams.
| Avocado | Okra | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.001 G |
| Total | 0.125 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than okra per 100 grams.
| Avocado | Okra | |
|---|---|---|
| linoleic acid | 1.674 G | 0.026 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and okra has 80% less calories than avocado - okra has 33 calories in 100g and avocado has 167 calories.
Does okra or avocado have more carbohydrates?
By weight, okra and avocado contain similar amounts of carbs - okra has 7.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does okra or avocado contain more calcium?
Okra is a rich source of calcium and it has 530% more calcium than avocado - okra has 82mg of calcium in 100 grams and avocado has 13mg of calcium.
Does okra or avocado contain more potassium?
Both okra and avocado are high in potassium. Avocado has 70% more potassium than okra - okra has 299mg of potassium in 100 grams and avocado has 507mg of potassium.