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.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
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 251g
(
cup
)
|
Daily Values (%) |
Okra 100g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 128KCAL 6% |
|
288% | calories | 5% |
|
33KCAL 2% | |
| 33G 13% |
|
340% | carbohydrates | 5% |
|
7.5G 3% | |
| 0.75G 3% |
|
5% | dietary fiber | 327% |
|
3.2G 13% | |
| 31G | >999% | sugar | 5% | 1.5G | |||
| 0.15G 0.2% |
|
5% | total fat | 27% |
|
0.19G 0.3% | |
| 0.04G 0.2% |
|
33% | saturated fat | 5% |
|
0.03G 0.1% | |
| 0.06G | 199% | monounsaturated fat | 5% | 0.02G | |||
| 0.03G | 5% | polyunsaturated fat | 5% | 0.03G | |||
| 13MG 1% |
|
86% | sodium | 5% |
|
7MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 88UG 13% |
|
144% | Vitamin A | 5% |
|
36UG 5% | |
| 38MG 51% |
|
65% | Vitamin C | 5% |
|
23MG 31% | |
| 43MG 4% |
|
5% | calcium | 91% |
|
82MG 8% | |
| 0.9MG 5% |
|
45% | iron | 5% |
|
0.62MG 3% | |
| 7.5MG 2% |
|
5% | magnesium | 660% |
|
57MG 18% | |
| 60MG 3% |
|
5% | potassium | 398% |
|
299MG 13% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | >999% |
|
0.2MG 18% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | 495% |
|
0.06MG 6% | |
| 0.2MG 1% |
|
5% | niacin (Vit B3) | 400% |
|
1MG 7% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 449% |
|
0.22MG 17% | |
| 0.18MG 4% |
|
5% | pantothenic acid (Vit B5) | 39% |
|
0.25MG 5% | |
| 18UG 4% |
|
5% | folate (Vit B9) | 233% |
|
60UG 15% | |
| 0.53MG 4% |
|
96% | Vitamin E | 5% |
|
0.27MG 2% | |
| 2UG 2% |
|
5% | Vitamin K | >999% |
|
31UG 35% | |
| 0.28G 1% |
|
5% | protein | 578% |
|
1.9G 4% | |
| 3.8MG 1% |
|
5% | choline | 216% |
|
12MG 3% | |
| 0.04MG 3% |
|
5% | copper | 175% |
|
0.11MG 9% | |
| 0.07MG 4% |
|
5% | manganese | >999% |
|
0.79MG 44% | |
| 5MG 1% |
|
5% | phosphorus | >999% |
|
61MG 9% | |
| 1UG 2% |
|
43% | selenium | 5% |
|
0.7UG 1% | |
| 0.05MG 1% |
|
5% | zinc | >999% |
|
0.58MG 7% | |
| 217G | 141% | 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 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.