Mango Juice vs. Okra

Nutrition comparison of Mango Juice and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mango juice versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mango juice and okra:

  • Both mango juice and okra are high in Vitamin C.
  • Okra has 7.4 times less sugar than mango 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.
Detailed nutritional comparison of mango juice and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mango Juice src
Image of Okra src

Calories and Carbs

calories

Mango juice and okra contain similar amounts of calories - mango juice has 51 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, mango juice is lighter in protein, much heavier in carbs and lighter in fat compared to okra per calorie. Mango 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:

Mango Juice Okra
Protein 1% 19%
Carbohydrates 98% 76%
Fat 1% 5%
Alcohol ~ ~

carbohydrates

Mango juice and okra contain similar amounts of carbs - mango juice has 13.1g 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 967% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Okra has 7.4 times less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Okra has 16 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both mango juice and okra are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and okra has 0.03g of saturated fat.

Vitamins

Vitamin C

Both mango juice and okra are high in Vitamin C. Okra has 51% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Mango juice and okra contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.

Vitamin E

Mango juice and okra contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Okra has 38 times more Vitamin K than mango juice - mango juice has 0.8ug 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.

Mango Juice Okra
Thiamin 0.003 MG 0.2 MG
Riboflavin 0.003 MG 0.06 MG
Niacin 0.08 MG 1 MG
Pantothenic acid 0.07 MG 0.245 MG
Vitamin B6 0.015 MG 0.215 MG
Folate 7 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 382% more calcium than mango juice - mango juice has 17mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Mango juice and okra contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Okra is a great source of potassium and it has 11 times more potassium than mango juice - mango juice has 24mg 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, both mango juice and okra contain significant amounts of beta-carotene.

Mango Juice Okra
beta-carotene 402 UG 416 UG
alpha-carotene ~ 27 UG
lutein + zeaxanthin ~ 280 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mango juice and okra contain small amounts of alpha linoleic acid (ALA).

Mango Juice 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 mango juice and okra contain small amounts of linoleic acid.

Mango Juice Okra
linoleic acid 0.003 G 0.026 G
Total 0.003 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: Mango Juice (Mango nectar, canned) and Okra (Okra, raw) .

Mango Juice g

()
Daily Values (%)

Okra g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does mango juice or okra contain more calories in 100 grams?
Mango juice and okra contain similar amounts of calories - mango juice has 51 calories in 100g and okra has 33 calories.

Does mango juice or okra have more carbohydrates?
By weight, mango juice and okra contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and okra has 7.5g of carbohydrates.

Does mango juice or okra contain more calcium?
Okra is a rich source of calcium and it has 380% more calcium than mango juice - mango juice has 17mg of calcium in 100 grams and okra has 82mg of calcium.