Egg vs. Okra
Nutrition comparison of Egg and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and okra:
- Both okra and egg are high in calcium.
- Egg has 9.3 times less carbohydrates than okra.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Okra has 119.2 times less saturated fat than egg.
- Okra has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and okra has 77% less calories than egg - okra has 33 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Egg has a macronutrient ratio of 36:2:62 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Okra | |
|---|---|---|
| Protein | 36% | 19% |
| Carbohydrates | 2% | 76% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 9.3 times less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than egg - okra has 3.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Okra and egg contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 551% more protein than okra - okra has 1.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Okra has 119.2 times less saturated fat than egg - okra has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and okra are low in trans fat - egg has 0.04g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Egg is high in cholesterol and okra has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than egg - okra has 23mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 344% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than okra - egg has 82iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and egg contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Okra has 103 times more Vitamin K than egg - okra has 31.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and okra contain significant amounts of Vitamin B6 and folate.
| Egg | Okra | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.457 MG | 0.06 MG |
| Niacin | 0.075 MG | 1 MG |
| Pantothenic acid | 1.533 MG | 0.245 MG |
| Vitamin B6 | 0.17 MG | 0.215 MG |
| Folate | 47 UG | 60 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both okra and egg are high in calcium. Okra has 46% more calcium than egg - okra has 82mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 182% more iron than okra - okra has 0.62mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Okra is a great source of potassium and it has 117% more potassium than egg - okra has 299mg of potassium per 100 grams and egg has 138mg 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, both egg and okra contain significant amounts of lutein + zeaxanthin.
| Egg | Okra | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 280 UG |
| beta-carotene | ~ | 416 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than okra per 100 grams.
| Egg | Okra | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.001 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than okra per 100 grams.
| Egg | Okra | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.026 G |
| Total | 1.577 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and okra has 80% less calories than egg - okra has 33 calories in 100g and egg has 143 calories.
Is okra or egg better for protein?
Egg is a fantastic source of protein and it has 550% more protein than okra - okra has 1.9g of protein per 100 grams and egg has 12.6g of protein.
Does okra or egg have more carbohydrates?
By weight, egg has 9.3 times fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and egg has 0.72g of carbohydrates.
Does okra or egg contain more calcium?
Both okra and egg are high in calcium. Okra has 50% more calcium than egg - okra has 82mg of calcium in 100 grams and egg has 56mg of calcium.