Lemon vs. Okra
Nutrition comparison of Lemon and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and okra:
- Both lemon and okra are high in Vitamin C and dietary fiber.
- Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and okra contain similar amounts of calories - lemon has 29 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, lemon is lighter in protein, heavier in carbs and similar to okra for fat. Lemon has a macronutrient ratio of 10:84:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Okra | |
|---|---|---|
| Protein | 10% | 19% |
| Carbohydrates | 84% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and okra contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both lemon and okra are high in dietary fiber. Okra has 14% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Lemon and okra contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Lemon and okra contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both lemon and okra are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lemon and okra are high in Vitamin C. Lemon has 130% more Vitamin C than okra - lemon has 53mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Lemon and okra contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has more Vitamin K than lemon - okra has 31.3ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both lemon and okra contain significant amounts of pantothenic acid.
| Lemon | Okra | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.02 MG | 0.06 MG |
| Niacin | 0.1 MG | 1 MG |
| Pantothenic acid | 0.19 MG | 0.245 MG |
| Vitamin B6 | 0.08 MG | 0.215 MG |
| Folate | 11 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 215% more calcium than lemon - lemon has 26mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Lemon and okra contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 117% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin and myricetin than okra per 100 grams, however, okra contains more quercetin than lemon per 100 grams.
| Lemon | Okra | |
|---|---|---|
| luteolin | 1.9 mg | ~ |
| kaempferol | 0.03 mg | ~ |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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,
| Lemon | Okra | |
|---|---|---|
| beta-carotene | 3 UG | 416 UG |
| alpha-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 11 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than okra per 100 grams.
| Lemon | Okra | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.001 G |
| Total | 0.026 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, lemon has more linoleic acid than okra per 100 grams.
| Lemon | Okra | |
|---|---|---|
| linoleic acid | 0.063 G | 0.026 G |
| Total | 0.063 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.
Lemon 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 lemon or okra contain more calories in 100 grams?Lemon and okra contain similar amounts of calories - lemon has 29 calories in 100g and okra has 33 calories.
Does lemon or okra have more carbohydrates?
By weight, lemon and okra contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does lemon or okra contain more calcium?
Okra is a rich source of calcium and it has 220% more calcium than lemon - lemon has 26mg of calcium in 100 grams and okra has 82mg of calcium.