Eggplant vs. Okra
Nutrition comparison of Eggplant and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and okra:
- Both eggplant and okra are high in dietary fiber and potassium.
- Okra has more thiamin, Vitamin B6 and folate.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and okra contain similar amounts of calories - eggplant has 25 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, eggplant is lighter in protein, heavier in carbs and similar to okra for fat. Eggplant has a macronutrient ratio of 14:82:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Okra | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and okra contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both eggplant and okra are high in dietary fiber. Eggplant is very similar to eggplant for dietary fiber - eggplant has 3g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Eggplant and okra contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Eggplant and okra contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both eggplant and okra are low in saturated fat - eggplant has 0.03g 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 945% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Eggplant and okra contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 794% more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, Vitamin B6 and folate. Both eggplant and okra contain significant amounts of riboflavin, niacin and pantothenic acid.
| Eggplant | Okra | |
|---|---|---|
| Thiamin | 0.039 MG | 0.2 MG |
| Riboflavin | 0.037 MG | 0.06 MG |
| Niacin | 0.649 MG | 1 MG |
| Pantothenic acid | 0.281 MG | 0.245 MG |
| Vitamin B6 | 0.084 MG | 0.215 MG |
| Folate | 22 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 811% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Eggplant and okra contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both eggplant and okra are high in potassium. Okra has 31% more potassium than eggplant - eggplant has 229mg 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,
| Eggplant | Okra | |
|---|---|---|
| beta-carotene | 14 UG | 416 UG |
| lutein + zeaxanthin | 36 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than okra per 100 grams.
| Eggplant | Okra | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.001 G |
| Total | 0.013 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than okra per 100 grams.
| Eggplant | Okra | |
|---|---|---|
| linoleic acid | 0.063 G | 0.026 G |
| Total | 0.063 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.
Eggplant 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 eggplant or okra contain more calories in 100 grams?Eggplant and okra contain similar amounts of calories - eggplant has 25 calories in 100g and okra has 33 calories.
Does eggplant or okra have more carbohydrates?
By weight, eggplant and okra contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and okra has 7.5g of carbohydrates.
Does eggplant or okra contain more calcium?
Okra is a rich source of calcium and it has 810% more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and okra has 82mg of calcium.
Does eggplant or okra contain more potassium?
Both eggplant and okra are high in potassium. Okra has 30% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and okra has 299mg of potassium.