Jackfruit vs. Okra
Nutrition comparison of Jackfruit and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jackfruit
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jackfruit and okra:
- Both okra and jackfruit are high in Vitamin C and potassium.
- Okra has 65% less calories than jackfruit.
- Okra has 68% less carbohydrates than jackfruit.
- Okra has more folate.
- Okra has signficantly less sugar than jackfruit.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Jackfruit (Jackfruit, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 65% less calories than jackfruit - okra has 33 calories per 100 grams and jackfruit has 95 calories.
For macronutrient ratios, jackfruit is lighter in protein, heavier in carbs and similar to okra for fat. Jackfruit has a macronutrient ratio of 6:88:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jackfruit | Okra | |
|---|---|---|
| Protein | 6% | 19% |
| Carbohydrates | 88% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 68% less carbohydrates than jackfruit - okra has 7.5g of total carbs per 100 grams and jackfruit has 23.3g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 113% more dietary fiber than jackfruit - okra has 3.2g of dietary fiber per 100 grams and jackfruit has 1.5g of dietary fiber.
sugar
Okra has signficantly less sugar than jackfruit - okra has 1.5g of sugar per 100 grams and jackfruit has 19.1g of sugar.
Protein
protein
Okra and jackfruit contain similar amounts of protein - okra has 1.9g of protein per 100 grams and jackfruit has 1.7g of protein.
Fat
saturated fat
Both okra and jackfruit are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and jackfruit has 0.2g of saturated fat.
Vitamins
Vitamin C
Both okra and jackfruit are high in Vitamin C. Okra has 68% more Vitamin C than jackfruit - okra has 23mg of Vitamin C per 100 grams and jackfruit has 13.7mg of Vitamin C.
Vitamin A
Okra has 620% more Vitamin A than jackfruit - okra has 36ug of Vitamin A per 100 grams and jackfruit has 5ug of Vitamin A.
Vitamin E
Okra and jackfruit contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and jackfruit has 0.34mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than jackfruit - okra has 31.3ug of Vitamin K per 100 grams and jackfruit does not contain significant amounts.
The B Vitamins
Okra has more folate. Both jackfruit and okra contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Jackfruit | Okra | |
|---|---|---|
| Thiamin | 0.105 MG | 0.2 MG |
| Riboflavin | 0.055 MG | 0.06 MG |
| Niacin | 0.92 MG | 1 MG |
| Pantothenic acid | 0.235 MG | 0.245 MG |
| Vitamin B6 | 0.329 MG | 0.215 MG |
| Folate | 24 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 242% more calcium than jackfruit - okra has 82mg of calcium per 100 grams and jackfruit has 24mg of calcium.
iron
Okra and jackfruit contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and jackfruit has 0.23mg of iron.
potassium
Both okra and jackfruit are high in potassium. Jackfruit has 50% more potassium than okra - okra has 299mg of potassium per 100 grams and jackfruit has 448mg 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 jackfruit and okra contain significant amounts of lutein + zeaxanthin.
| Jackfruit | Okra | |
|---|---|---|
| beta-carotene | 61 UG | 416 UG |
| alpha-carotene | 6 UG | 27 UG |
| lutein + zeaxanthin | 157 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jackfruit has more alpha linoleic acid (ALA) than okra per 100 grams.
| Jackfruit | Okra | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.001 G |
| Total | 0.079 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both jackfruit and okra contain small amounts of linoleic acid.
| Jackfruit | Okra | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.015 G | 0.026 G |
| Total | 0.019 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.
Jackfruit 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 jackfruit contain more calories in 100 grams?Okra has 70% less calories than jackfruit - okra has 33 calories in 100g and jackfruit has 95 calories.
Does okra or jackfruit have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than jackfruit - okra has 7.5g of carbs for 100g and jackfruit has 23.3g of carbohydrates.
Does okra or jackfruit contain more calcium?
Okra is a rich source of calcium and it has 240% more calcium than jackfruit - okra has 82mg of calcium in 100 grams and jackfruit has 24mg of calcium.
Does okra or jackfruit contain more potassium?
Both okra and jackfruit are high in potassium. Jackfruit has 50% more potassium than okra - okra has 299mg of potassium in 100 grams and jackfruit has 448mg of potassium.