Passion Fruit vs. Okra

Nutrition comparison of Passion Fruit and Okra


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

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

For a quick recap of significant nutrients and differences in passion fruit and okra:

  • Both passion fruit and okra are high in Vitamin C, dietary fiber and potassium.
  • Okra has 6.5 times less sugar than passion fruit.
  • Okra has 66% less calories than passion fruit.
  • Okra has 68% less carbohydrates than passion fruit.
  • Okra has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit contains more riboflavin.
  • Okra is an excellent source of calcium.
Detailed nutritional comparison of passion fruit 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Passion Fruit src
Image of Okra src

Calories and Carbs

calories

Okra has 66% less calories than passion fruit - passion fruit has 97 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, passion fruit is lighter in protein, heavier in carbs and similar to okra for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Okra
Protein 8% 19%
Carbohydrates 86% 76%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Okra has 68% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and okra has 7.5g of carbohydrates.

dietary fiber

Both passion fruit and okra are high in dietary fiber. Passion fruit has 225% more dietary fiber than okra - passion fruit has 10.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Okra has 6.5 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Passion fruit and okra contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both passion fruit and okra are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and okra has 0.03g of saturated fat.

Vitamins

Vitamin C

Both passion fruit and okra are high in Vitamin C. Passion fruit has 30% more Vitamin C than okra - passion fruit has 30mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Passion fruit has 78% more Vitamin A than okra - passion fruit has 64ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.

Vitamin E

Passion fruit and okra contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Okra has 43 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.

The B Vitamins

Okra has more thiamin, pantothenic acid, Vitamin B6 and folate, however, passion fruit contains more riboflavin. Both passion fruit and okra contain significant amounts of niacin.

Passion Fruit Okra
Thiamin ~ 0.2 MG
Riboflavin 0.13 MG 0.06 MG
Niacin 1.5 MG 1 MG
Pantothenic acid ~ 0.245 MG
Vitamin B6 0.1 MG 0.215 MG
Folate 14 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 583% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Passion fruit has 158% more iron than okra - passion fruit has 1.6mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Both passion fruit and okra are high in potassium. Passion fruit has 16% more potassium than okra - passion fruit has 348mg 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 passion fruit and okra contain significant amounts of beta-carotene.

Passion Fruit Okra
beta-carotene 743 UG 416 UG
alpha-carotene ~ 27 UG
lutein + zeaxanthin ~ 280 UG

Omega-3 and Omega-6

omega 3s

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

Passion Fruit Okra
alpha linoleic acid 0.001 G 0.001 G
Total 0.001 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, passion fruit has more linoleic acid than okra per 100 grams.

Passion Fruit Okra
linoleic acid 0.41 G 0.026 G
Total 0.41 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Passion Fruit or Okra .

Note: The specific food items compared are: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Okra (Okra, raw) .

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FAQ

Does passion fruit or okra contain more calories in 100 grams?
Okra has 70% less calories than passion fruit - passion fruit has 97 calories in 100g and okra has 33 calories.

Does passion fruit or okra have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and okra has 7.5g of carbohydrates.

Does passion fruit or okra contain more calcium?
Okra is a rich source of calcium and it has 580% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and okra has 82mg of calcium.

Does passion fruit or okra contain more potassium?
Both passion fruit and okra are high in potassium. Passion fruit has 20% more potassium than okra - passion fruit has 348mg of potassium in 100 grams and okra has 299mg of potassium.