Guava Juice vs. Okra
Nutrition comparison of Guava Juice and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
guava juice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in guava juice and okra:
- Both guava juice and okra are high in Vitamin C.
- Guava juice has more lycopene than okra, however, okra contains more beta-carotene, alpha-carotene and lutein + zeaxanthin than guava juice.
- Okra has 54% less carbohydrates than guava juice.
- Okra has 7.7 times less sugar than guava juice.
- Okra has more thiamin, riboflavin, niacin, pantothenic acid, 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: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 48% less calories than guava juice - guava juice has 63 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, guava juice is lighter in protein, much heavier in carbs and lighter in fat compared to okra per calorie. Guava juice has a macronutrient ratio of 1:98:1 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Guava Juice | Okra | |
|---|---|---|
| Protein | 1% | 19% |
| Carbohydrates | 98% | 76% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 54% less carbohydrates than guava juice - guava juice has 16.3g 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 220% more dietary fiber than guava juice - guava juice has 1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 7.7 times less sugar than guava juice - guava juice has 13g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Okra has 20 times more protein than guava juice - guava juice has 0.09g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both guava juice and okra are low in saturated fat - guava juice has 0.02g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both guava juice and okra are high in Vitamin C. Guava juice is very similar to guava juice for Vitamin C - guava juice has 21.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than guava juice - okra has 36ug of Vitamin A per 100 grams and guava juice does not contain significant amounts.
Vitamin E
Guava juice and okra contain similar amounts of Vitamin E - guava juice has 0.05mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 30 times more Vitamin K than guava juice - guava juice has 1ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Guava Juice | Okra | |
|---|---|---|
| Thiamin | 0.003 MG | 0.2 MG |
| Riboflavin | 0.003 MG | 0.06 MG |
| Niacin | 0.17 MG | 1 MG |
| Pantothenic acid | 0.08 MG | 0.245 MG |
| Vitamin B6 | 0.01 MG | 0.215 MG |
| Folate | 3 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 925% more calcium than guava juice - guava juice has 8mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Guava juice and okra contain similar amounts of iron - guava juice has 0.38mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 667% more potassium than guava juice - guava juice has 39mg 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, guava juice has more lycopene than okra per 100 grams, however, okra contains more beta-carotene, alpha-carotene and lutein + zeaxanthin than guava juice per 100 grams.
| Guava Juice | Okra | |
|---|---|---|
| lycopene | 35 UG | ~ |
| beta-carotene | ~ | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
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: Guava Juice (Guava nectar, canned, with added ascorbic acid) and Okra (Okra, raw) .
Guava Juice 251g
(
cup
)
|
Daily Values (%) |
Okra 100g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 158KCAL 8% |
|
379% | calories | 5% |
|
33KCAL 2% | |
| 41G 16% |
|
447% | carbohydrates | 5% |
|
7.5G 3% | |
| 2.5G 10% |
|
5% | dietary fiber | 28% |
|
3.2G 13% | |
| 33G | >999% | sugar | 5% | 1.5G | |||
| 0.15G 0.2% |
|
5% | total fat | 27% |
|
0.19G 0.3% | |
| 0.05G 0.3% |
|
66% | saturated fat | 5% |
|
0.03G 0.1% | |
| 0.05G | 149% | monounsaturated fat | 5% | 0.02G | |||
| 0.03G | 5% | polyunsaturated fat | 5% | 0.03G | |||
| 15MG 1% |
|
114% | sodium | 5% |
|
7MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
36UG 5% | ||
| 53MG 71% |
|
130% | Vitamin C | 5% |
|
23MG 31% | |
| 20MG 2% |
|
5% | calcium | 310% |
|
82MG 8% | |
| 0.95MG 5% |
|
53% | iron | 5% |
|
0.62MG 3% | |
| 5MG 2% |
|
5% | magnesium | >999% |
|
57MG 18% | |
| 98MG 4% |
|
5% | potassium | 205% |
|
299MG 13% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
0.2MG 18% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | 495% |
|
0.06MG 6% | |
| 0.43MG 3% |
|
5% | niacin (Vit B3) | 133% |
|
1MG 7% | |
| 0.03MG 2% |
|
5% | Vitamin B6 | 631% |
|
0.22MG 17% | |
| 0.2MG 4% |
|
5% | pantothenic acid (Vit B5) | 25% |
|
0.25MG 5% | |
| 7.5UG 2% |
|
5% | folate (Vit B9) | 700% |
|
60UG 15% | |
| 0.13MG 1% |
|
5% | Vitamin E | 108% |
|
0.27MG 2% | |
| 2.5UG 3% |
|
5% | Vitamin K | >999% |
|
31UG 35% | |
| 0.23G 1% |
|
5% | protein | 726% |
|
1.9G 4% | |
| 2.8MG 1% |
|
5% | choline | 329% |
|
12MG 3% | |
| 0.04MG 4% |
|
5% | copper | 175% |
|
0.11MG 9% | |
| 0.15MG 8% |
|
5% | manganese | 426% |
|
0.79MG 44% | |
| 5MG 1% |
|
5% | phosphorus | >999% |
|
61MG 9% | |
|
|
5% | selenium | >999% |
|
0.7UG 1% | ||
| 0.08MG 1% |
|
5% | zinc | 624% |
|
0.58MG 7% | |
| 210G | 133% | Water | 5% | 90G | |||
| 5% | Starch | >999% | 0.34G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does guava juice or okra contain more calories in 100 grams?Okra has 50% less calories than guava juice - guava juice has 63 calories in 100g and okra has 33 calories.
Does guava juice or okra have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than guava juice - guava juice has 16.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does guava juice or okra contain more calcium?
Okra is a rich source of calcium and it has 930% more calcium than guava juice - guava juice has 8mg of calcium in 100 grams and okra has 82mg of calcium.