Carrots vs. Okra
Nutrition comparison of Carrots and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and okra:
- Both okra and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Okra has more thiamin and folate.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Carrots (Carrots, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and carrots contain similar amounts of calories - okra has 33 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, heavier in carbs and similar to okra for fat. Carrots has a macronutrient ratio of 9:87:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Okra | |
|---|---|---|
| Protein | 9% | 19% |
| Carbohydrates | 87% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and carrots contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both okra and carrots are high in dietary fiber. Okra has 14% more dietary fiber than carrot - okra has 3.2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Okra and carrots contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Okra and carrots contain similar amounts of protein - okra has 1.9g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both okra and carrots are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 290% more Vitamin C than carrot - okra has 23mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 22 times more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Okra and carrots contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Okra and carrots contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate. Both carrots and okra contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Carrots | Okra | |
|---|---|---|
| Thiamin | 0.066 MG | 0.2 MG |
| Riboflavin | 0.058 MG | 0.06 MG |
| Niacin | 0.983 MG | 1 MG |
| Pantothenic acid | 0.273 MG | 0.245 MG |
| Vitamin B6 | 0.138 MG | 0.215 MG |
| Folate | 19 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 148% more calcium than carrot - okra has 82mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Okra and carrots contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both okra and carrots are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium per 100 grams and carrot has 320mg 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, carrot has more kaempferol than okra per 100 grams, however, okra contains more quercetin than carrot per 100 grams.
| Carrots | Okra | |
|---|---|---|
| luteolin | 0.11 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 mg | 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 carrots and okra contain significant amounts of lutein + zeaxanthin.
| Carrots | Okra | |
|---|---|---|
| beta-carotene | 8285 UG | 416 UG |
| alpha-carotene | 3477 UG | 27 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and okra contain small amounts of alpha linoleic acid (ALA).
| Carrots | Okra | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.001 G |
| Total | 0.002 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than okra per 100 grams.
| Carrots | Okra | |
|---|---|---|
| linoleic acid | 0.1 G | 0.026 G |
| Total | 0.1 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.
Carrots 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 carrots contain more calories in 100 grams?Okra and carrots contain similar amounts of calories - okra has 33 calories in 100g and carrot has 41 calories.
Does okra or carrots have more carbohydrates?
By weight, okra and carrots contain similar amounts of carbs - okra has 7.5g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does okra or carrots contain more calcium?
Okra is a rich source of calcium and it has 150% more calcium than carrot - okra has 82mg of calcium in 100 grams and carrot has 33mg of calcium.
Does okra or carrots contain more potassium?
Both okra and carrots are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium in 100 grams and carrot has 320mg of potassium.