Grapefruit vs. Okra
Nutrition comparison of Grapefruit and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and okra:
- Both okra and grapefruit are high in Vitamin C.
- Okra has 3.6 times less sugar than grapefruit.
- Okra has more alpha-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than okra.
- Okra has more thiamin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and grapefruit contain similar amounts of calories - okra has 33 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, heavier in carbs and similar to okra for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Okra | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 91% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and grapefruit contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 100% more dietary fiber than grapefruit - okra has 3.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Okra has 3.6 times less sugar than grapefruit - okra has 1.5g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Okra and grapefruit contain similar amounts of protein - okra has 1.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both okra and grapefruit are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both okra and grapefruit are high in Vitamin C. Grapefruit has 36% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 61% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Okra and grapefruit contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than grapefruit - okra has 31.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate. Both grapefruit and okra contain significant amounts of riboflavin and pantothenic acid.
| Grapefruit | Okra | |
|---|---|---|
| Thiamin | 0.043 MG | 0.2 MG |
| Riboflavin | 0.031 MG | 0.06 MG |
| Niacin | 0.204 MG | 1 MG |
| Pantothenic acid | 0.262 MG | 0.245 MG |
| Vitamin B6 | 0.053 MG | 0.215 MG |
| Folate | 13 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 273% more calcium than grapefruit - okra has 82mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Okra has 675% more iron than grapefruit - okra has 0.62mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Okra is a great source of potassium and it has 121% more potassium than grapefruit - okra has 299mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, grapefruit has more luteolin than okra per 100 grams, however, okra contains more quercetin than grapefruit per 100 grams.
| Grapefruit | Okra | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | 20.97 mg |
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, okra has more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than okra per 100 grams. Both grapefruit and okra contain significant amounts of beta-carotene.
| Grapefruit | Okra | |
|---|---|---|
| beta-carotene | 686 UG | 416 UG |
| alpha-carotene | 3 UG | 27 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and okra contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Okra | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and okra contain small amounts of linoleic acid.
| Grapefruit | Okra | |
|---|---|---|
| linoleic acid | 0.029 G | 0.026 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Okra (Okra, raw) .
Grapefruit g
()
|
Daily Values (%) |
Okra g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Okra and grapefruit contain similar amounts of calories - okra has 33 calories in 100g and grapefruit has 42 calories.
Does okra or grapefruit have more carbohydrates?
By weight, okra and grapefruit contain similar amounts of carbs - okra has 7.5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does okra or grapefruit contain more calcium?
Okra is a rich source of calcium and it has 270% more calcium than grapefruit - okra has 82mg of calcium in 100 grams and grapefruit has 22mg of calcium.