Cucumber vs. Okra
Nutrition comparison of Cucumber and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and okra:
- Okra has more thiamin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and okra contain similar amounts of calories - cucumber has 15 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, cucumber is lighter in protein, heavier in carbs and similar to okra for fat. Cucumber has a macronutrient ratio of 15:80:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Okra | |
|---|---|---|
| Protein | 15% | 19% |
| Carbohydrates | 80% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber and okra contain similar amounts of carbs - cucumber has 3.6g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 540% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Cucumber and okra contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Cucumber and okra contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both cucumber and okra are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 721% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 620% more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Cucumber and okra contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Cucumber and okra contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate. Both cucumber and okra contain significant amounts of riboflavin and pantothenic acid.
| Cucumber | Okra | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.033 MG | 0.06 MG |
| Niacin | 0.098 MG | 1 MG |
| Pantothenic acid | 0.259 MG | 0.245 MG |
| Vitamin B6 | 0.04 MG | 0.215 MG |
| Folate | 7 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 413% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Cucumber and okra contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 103% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and okra has 299mg 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,
| Cucumber | Okra | |
|---|---|---|
| beta-carotene | 45 UG | 416 UG |
| alpha-carotene | 11 UG | 27 UG |
| lutein + zeaxanthin | 23 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cucumber and okra contain small amounts of alpha linoleic acid (ALA).
| Cucumber | Okra | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.001 G |
| Total | 0.005 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cucumber and okra contain small amounts of linoleic acid.
| Cucumber | Okra | |
|---|---|---|
| linoleic acid | 0.028 G | 0.026 G |
| Total | 0.028 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.
Cucumber 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 cucumber or okra contain more calories in 100 grams?Cucumber and okra contain similar amounts of calories - cucumber has 15 calories in 100g and okra has 33 calories.
Does cucumber or okra have more carbohydrates?
By weight, cucumber and okra contain similar amounts of carbs - cucumber has 3.6g of carbs for 100g and okra has 7.5g of carbohydrates.
Does cucumber or okra contain more calcium?
Okra is a rich source of calcium and it has 410% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and okra has 82mg of calcium.