Kale vs. Okra
Nutrition comparison of Kale and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and okra:
- Both kale and okra are high in Vitamin C, calcium, dietary fiber and potassium.
- Kale has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than kale.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Kale (Kale, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and okra contain similar amounts of calories - kale has 35 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Kale has a macronutrient ratio of 28:41:31 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Okra | |
|---|---|---|
| Protein | 28% | 19% |
| Carbohydrates | 41% | 76% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and okra contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both kale and okra are high in dietary fiber. Kale has 28% more dietary fiber than okra - kale has 4.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Kale and okra contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Kale and okra contain similar amounts of protein - kale has 2.9g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both kale and okra are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kale and okra are high in Vitamin C. Kale has 306% more Vitamin C than okra - kale has 93.4mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 569% more Vitamin A than okra - kale has 241ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Kale and okra contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 11 times more Vitamin K than okra - kale has 389.6ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both kale and okra contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kale | Okra | |
|---|---|---|
| Thiamin | 0.113 MG | 0.2 MG |
| Riboflavin | 0.347 MG | 0.06 MG |
| Niacin | 1.18 MG | 1 MG |
| Pantothenic acid | 0.37 MG | 0.245 MG |
| Vitamin B6 | 0.147 MG | 0.215 MG |
| Folate | 62 UG | 60 UG |
Minerals
calcium
Both kale and okra are high in calcium. Kale has 210% more calcium than okra - kale has 254mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Kale has 158% more iron than okra - kale has 1.6mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both kale and okra are high in potassium. Kale has 16% more potassium than okra - kale has 348mg of potassium per 100 grams and okra has 299mg 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, both kale and okra contain significant amounts of quercetin.
| Kale | Okra | |
|---|---|---|
| isorhamnetin | 23.6 mg | ~ |
| kaempferol | 46.8 mg | ~ |
| Quercetin | 22.58 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, kale has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than kale per 100 grams.
| Kale | Okra | |
|---|---|---|
| beta-carotene | 2873 UG | 416 UG |
| lutein + zeaxanthin | 6261 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than okra per 100 grams.
| Kale | Okra | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.001 G |
| Total | 0.378 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than okra per 100 grams.
| Kale | Okra | |
|---|---|---|
| linoleic acid | 0.291 G | 0.026 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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.
Kale 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 kale or okra contain more calories in 100 grams?Kale and okra contain similar amounts of calories - kale has 35 calories in 100g and okra has 33 calories.
Does kale or okra have more carbohydrates?
By weight, kale and okra contain similar amounts of carbs - kale has 4.4g of carbs for 100g and okra has 7.5g of carbohydrates.
Does kale or okra contain more calcium?
Both kale and okra are high in calcium. Kale has 210% more calcium than okra - kale has 254mg of calcium in 100 grams and okra has 82mg of calcium.
Does kale or okra contain more potassium?
Both kale and okra are high in potassium. Kale has 20% more potassium than okra - kale has 348mg of potassium in 100 grams and okra has 299mg of potassium.