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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Okra src

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 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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Okra (Okra, raw) .

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G Water G
G Starch G
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