Celery vs. Okra
Nutrition comparison of Celery and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and okra:
- Both okra and celery are high in potassium.
- Okra has more thiamin, niacin and Vitamin B6.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Celery (Celery, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and celery contain similar amounts of calories - okra has 33 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in carbs, heavier in fat and similar to okra for protein. Celery has a macronutrient ratio of 17:72:11 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Okra | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 72% | 76% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and celery contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 100% more dietary fiber than celery - okra has 3.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Okra and celery contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Okra and celery contain similar amounts of protein - okra has 1.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both okra and celery are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 642% more Vitamin C than celery - okra has 23mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Okra and celery contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Okra and celery contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Okra and celery contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin and Vitamin B6. Both celery and okra contain significant amounts of riboflavin, pantothenic acid and folate.
| Celery | Okra | |
|---|---|---|
| Thiamin | 0.021 MG | 0.2 MG |
| Riboflavin | 0.057 MG | 0.06 MG |
| Niacin | 0.32 MG | 1 MG |
| Pantothenic acid | 0.246 MG | 0.245 MG |
| Vitamin B6 | 0.074 MG | 0.215 MG |
| Folate | 36 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 105% more calcium than celery - okra has 82mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Okra has 210% more iron than celery - okra has 0.62mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both okra and celery are high in potassium. Okra has 15% more potassium than celery - okra has 299mg of potassium per 100 grams and celery has 260mg 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, celery has more apigenin, luteolin and kaempferol than okra per 100 grams, however, okra contains more quercetin than celery per 100 grams.
| Celery | Okra | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | ~ |
| Quercetin | 0.39 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 celery and okra contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Celery | Okra | |
|---|---|---|
| beta-carotene | 270 UG | 416 UG |
| lutein + zeaxanthin | 283 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than okra per 100 grams.
| Celery | Okra | |
|---|---|---|
| linoleic acid | 0.079 G | 0.026 G |
| Total | 0.079 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.
Celery 101g
(
cup chopped
)
|
Daily Values (%) |
Okra 100g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 14KCAL 1% |
|
5% | calories | 136% |
|
33KCAL 2% | |
| 3G 1% |
|
5% | carbohydrates | 150% |
|
7.5G 3% | |
| 1.6G 7% |
|
5% | dietary fiber | 100% |
|
3.2G 13% | |
| 1.4G | 5% | sugar | 7% | 1.5G | |||
| 0.17G 0.3% |
|
5% | total fat | 12% |
|
0.19G 0.3% | |
| 0.04G 0.2% |
|
33% | saturated fat | 5% |
|
0.03G 0.1% | |
| 0.03G | 50% | monounsaturated fat | 5% | 0.02G | |||
| 0.08G | 166% | polyunsaturated fat | 5% | 0.03G | |||
| 81MG 5% |
|
>999% | sodium | 5% |
|
7MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 22UG 3% |
|
5% | Vitamin A | 64% |
|
36UG 5% | |
| 3.1MG 4% |
|
5% | Vitamin C | 642% |
|
23MG 31% | |
| 40MG 4% |
|
5% | calcium | 105% |
|
82MG 8% | |
| 0.2MG 1% |
|
5% | iron | 210% |
|
0.62MG 3% | |
| 11MG 4% |
|
5% | magnesium | 418% |
|
57MG 18% | |
| 263MG 11% |
|
5% | potassium | 14% |
|
299MG 13% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | 896% |
|
0.2MG 18% | |
| 0.06MG 5% |
|
5% | riboflavin (Vit B2) | 5% |
|
0.06MG 6% | |
| 0.32MG 2% |
|
5% | niacin (Vit B3) | 212% |
|
1MG 7% | |
| 0.07MG 6% |
|
5% | Vitamin B6 | 214% |
|
0.22MG 17% | |
| 0.25MG 5% |
|
5% | pantothenic acid (Vit B5) | 5% |
|
0.25MG 5% | |
| 36UG 9% |
|
5% | folate (Vit B9) | 67% |
|
60UG 15% | |
| 0.27MG 2% |
|
5% | Vitamin E | 5% |
|
0.27MG 2% | |
| 30UG 33% |
|
5% | Vitamin K | 3% |
|
31UG 35% | |
| 0.7G 1% |
|
5% | protein | 171% |
|
1.9G 4% | |
| 6.2MG 1% |
|
5% | choline | 94% |
|
12MG 3% | |
| 0.04MG 3% |
|
5% | copper | 175% |
|
0.11MG 9% | |
| 4UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.1MG 6% |
|
5% | manganese | 689% |
|
0.79MG 44% | |
| 24MG 4% |
|
5% | phosphorus | 154% |
|
61MG 9% | |
| 0.4UG 1% |
|
5% | selenium | 75% |
|
0.7UG 1% | |
| 0.13MG 2% |
|
5% | zinc | 346% |
|
0.58MG 7% | |
| 96G | 7% | Water | 5% | 90G | |||
| 5% | Starch | >999% | 0.34G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does okra or celery contain more calories in 100 grams?Okra and celery contain similar amounts of calories - okra has 33 calories in 100g and celery has 14 calories.
Does okra or celery have more carbohydrates?
By weight, okra and celery contain similar amounts of carbs - okra has 7.5g of carbs for 100g and celery has 3g of carbohydrates.
Does okra or celery contain more calcium?
Okra is a rich source of calcium and it has 110% more calcium than celery - okra has 82mg of calcium in 100 grams and celery has 40mg of calcium.
Does okra or celery contain more potassium?
Both okra and celery are high in potassium. Okra has 20% more potassium than celery - okra has 299mg of potassium in 100 grams and celery has 260mg of potassium.