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.
Detailed nutritional comparison of carrots 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: Carrots (Carrots, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Okra src

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 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.

Note: The specific food items compared are: Carrots (Carrots, raw) and Okra (Okra, raw) .

Carrots g

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protein
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


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