Ginger vs. Okra

Nutrition comparison of Ginger and Okra


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

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

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

  • Both okra and ginger are high in calcium, dietary fiber and potassium.
  • Ginger is a great source of protein.
  • Ginger is an excellent source of iron.
  • Okra has 98.9 times less saturated fat than ginger.
  • Okra has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6.
  • Okra is an excellent source of Vitamin C.
Detailed nutritional comparison of ginger 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: Ginger (Spices, ginger, ground) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Ginger src
Image of Okra src

Calories and Carbs

calories

Ginger is high in calories and okra has 90% less calories than ginger - okra has 33 calories per 100 grams and ginger has 335 calories.

For macronutrient ratios, ginger is lighter in protein, heavier in carbs and heavier in fat compared to okra per calorie. Ginger has a macronutrient ratio of 10:80:11 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ginger Okra
Protein 10% 19%
Carbohydrates 80% 76%
Fat 11% 5%
Alcohol ~ ~

carbohydrates

Ginger is high in carbohydrates and okra has 90% less carbohydrates than ginger - okra has 7.5g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.

dietary fiber

Both okra and ginger are high in dietary fiber. Ginger has 341% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.

sugar

Okra and ginger contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and ginger has 3.4g of sugar.

Protein

protein

Ginger is a great source of protein and it has 365% more protein than okra - okra has 1.9g of protein per 100 grams and ginger has 9g of protein.

Fat

saturated fat

Okra has 98.9 times less saturated fat than ginger - okra has 0.03g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 31 times more Vitamin C than ginger - okra has 23mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.

Vitamin A

Okra has 17 times more Vitamin A than ginger - okra has 36ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.

Vitamin E

Okra and ginger contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Okra has 38 times more Vitamin K than ginger - okra has 31.3ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.

The B Vitamins

Okra has more thiamin and folate, however, ginger contains more riboflavin, niacin and Vitamin B6. Both ginger and okra contain significant amounts of pantothenic acid.

Ginger Okra
Thiamin 0.046 MG 0.2 MG
Riboflavin 0.17 MG 0.06 MG
Niacin 9.62 MG 1 MG
Pantothenic acid 0.477 MG 0.245 MG
Vitamin B6 0.626 MG 0.215 MG
Folate 13 UG 60 UG

Minerals

calcium

Both okra and ginger are high in calcium. Ginger has 39% more calcium than okra - okra has 82mg of calcium per 100 grams and ginger has 114mg of calcium.

iron

Ginger is an excellent source of iron and it has 30 times more iron than okra - okra has 0.62mg of iron per 100 grams and ginger has 19.8mg of iron.

potassium

Both okra and ginger are high in potassium. Ginger has 341% more potassium than okra - okra has 299mg of potassium per 100 grams and ginger has 1320mg 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,

Ginger Okra
beta-carotene 18 UG 416 UG
alpha-carotene ~ 27 UG
lutein + zeaxanthin ~ 280 UG

Omega-3 and Omega-6

omega 3s

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

Ginger Okra
alpha linoleic acid 0.223 G 0.001 G
Total 0.223 G 0.001 G

omega 6s

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

Ginger Okra
linoleic acid 0.706 G 0.026 G
Total 0.706 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 Ginger or Okra .

Note: The specific food items compared are: Ginger (Spices, ginger, ground) and Okra (Okra, raw) .

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FAQ

Does okra or ginger contain more calories in 100 grams?
Ginger is high in calories and okra has 90% less calories than ginger - okra has 33 calories in 100g and ginger has 335 calories.

Does okra or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and okra has 90% fewer carbohydrates than ginger - okra has 7.5g of carbs for 100g and ginger has 71.6g of carbohydrates.

Does okra or ginger contain more calcium?
Both okra and ginger are high in calcium. Ginger has 40% more calcium than okra - okra has 82mg of calcium in 100 grams and ginger has 114mg of calcium.

Does okra or ginger contain more iron?
Ginger is an abundant source of iron and it has 30 times more iron than okra - okra has 0.62mg of iron in 100 grams and ginger has 19.8mg of iron.

Does okra or ginger contain more potassium?
Both okra and ginger are high in potassium. Ginger has 340% more potassium than okra - okra has 299mg of potassium in 100 grams and ginger has 1320mg of potassium.

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