Chickpeas vs. Okra

Nutrition comparison of Cooked Chickpeas and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and okra:

  • Both okra and chickpeas are high in calcium, dietary fiber and potassium.
  • Chickpea has more folate.
  • Chickpea is a great source of iron and protein.
  • Okra has 73% less carbohydrates than chickpea.
  • Okra is an excellent source of Vitamin C.
Detailed nutritional comparison of chickpeas 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Okra src

Calories and Carbs

calories

Chickpea is high in calories and okra has 80% less calories than chickpea - okra has 33 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to okra for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Okra
Protein 21% 19%
Carbohydrates 65% 76%
Fat 14% 5%
Alcohol ~ ~

carbohydrates

Okra has 73% less carbohydrates than chickpea - okra has 7.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both okra and chickpeas are high in dietary fiber. Chickpea has 138% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Okra and chickpeas contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 359% more protein than okra - okra has 1.9g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both okra and chickpeas are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 16 times more Vitamin C than chickpea - okra has 23mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Okra has 35 times more Vitamin A than chickpea - okra has 36ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Okra and chickpeas contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Okra has 683% more Vitamin K than chickpea - okra has 31.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more folate. Both chickpeas and okra contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Chickpeas Okra
Thiamin 0.116 MG 0.2 MG
Riboflavin 0.063 MG 0.06 MG
Niacin 0.526 MG 1 MG
Pantothenic acid 0.286 MG 0.245 MG
Vitamin B6 0.139 MG 0.215 MG
Folate 172 UG 60 UG

Minerals

calcium

Both okra and chickpeas are high in calcium. Okra has 67% more calcium than chickpea - okra has 82mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 366% more iron than okra - okra has 0.62mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both okra and chickpeas are high in potassium. Okra is very similar to chickpea for potassium - okra has 299mg of potassium per 100 grams and chickpea has 291mg 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,

Chickpeas Okra
beta-carotene 16 UG 416 UG
alpha-carotene ~ 27 UG
lutein + zeaxanthin ~ 280 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than okra per 100 grams.

Chickpeas Okra
alpha linoleic acid 0.043 G 0.001 G
Total 0.043 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than okra per 100 grams.

Chickpeas Okra
linoleic acid 1.113 G 0.026 G
Total 1.113 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Okra .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Okra (Okra, raw) .

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G Water G
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FAQ

Does okra or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and okra has 80% less calories than chickpea - okra has 33 calories in 100g and chickpea has 164 calories.

Does okra or chickpeas have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than chickpea - okra has 7.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does okra or chickpeas contain more calcium?
Both okra and chickpeas are high in calcium. Okra has 70% more calcium than chickpea - okra has 82mg of calcium in 100 grams and chickpea has 49mg of calcium.

Does okra or chickpeas contain more potassium?
Both okra and chickpeas are high in potassium. Okra is very similar to chickpea for potassium - okra has 299mg of potassium in 100 grams and chickpea has 291mg of potassium.

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