Okra vs. Peas

Nutrition comparison of Okra and Peas


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

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

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

  • Both okra and peas are high in Vitamin C, dietary fiber and potassium.
  • Okra has 59% less calories than pea.
  • Okra has 74% less sugar than pea.
  • Okra is an excellent source of calcium.
  • Pea has more riboflavin and niacin, however, okra contains more pantothenic acid.
Detailed nutritional comparison of okra and peas 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: Okra (Okra, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Okra src
Image of Peas src

Calories and Carbs

calories

Okra has 59% less calories than pea - okra has 33 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, okra is lighter in protein, heavier in carbs and similar to peas for fat. Okra has a macronutrient ratio of 19:76:5 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Okra Peas
Protein 19% 26%
Carbohydrates 76% 70%
Fat 5% 4%
Alcohol ~ ~

carbohydrates

Okra has 48% less carbohydrates than pea - okra has 7.5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both okra and peas are high in dietary fiber. Pea has 78% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Okra has 74% less sugar than pea - okra has 1.5g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pea has 181% more protein than okra - okra has 1.9g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both okra and peas are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Both okra and peas are high in Vitamin C. Pea has 74% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Okra and peas contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Okra and peas contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Okra and peas contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

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

Okra Peas
Thiamin 0.2 MG 0.266 MG
Riboflavin 0.06 MG 0.132 MG
Niacin 1 MG 2.09 MG
Pantothenic acid 0.245 MG 0.104 MG
Vitamin B6 0.215 MG 0.169 MG
Folate 60 UG 65 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 228% more calcium than pea - okra has 82mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 137% more iron than okra - okra has 0.62mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both okra and peas are high in potassium. Okra has 23% more potassium than pea - okra has 299mg of potassium per 100 grams and pea has 244mg 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 okra and peas contain significant amounts of beta-carotene and alpha-carotene.

Okra Peas
beta-carotene 416 UG 449 UG
alpha-carotene 27 UG 21 UG
lutein + zeaxanthin 280 UG 2477 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than okra per 100 grams.

Okra Peas
alpha linoleic acid 0.001 G 0.035 G
Total 0.001 G 0.035 G

omega 6s

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

Okra Peas
linoleic acid 0.026 G 0.152 G
Total 0.026 G 0.152 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 Okra or Peas .

Note: The specific food items compared are: Okra (Okra, raw) and Peas (Peas, green, raw) .

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FAQ

Does okra or peas contain more calories in 100 grams?
Okra has 60% less calories than pea - okra has 33 calories in 100g and pea has 81 calories.

Does okra or peas have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than pea - okra has 7.5g of carbs for 100g and pea has 14.5g of carbohydrates.

Does okra or peas contain more calcium?
Okra is a rich source of calcium and it has 230% more calcium than pea - okra has 82mg of calcium in 100 grams and pea has 25mg of calcium.

Does okra or peas contain more potassium?
Both okra and peas are high in potassium. Okra has 20% more potassium than pea - okra has 299mg of potassium in 100 grams and pea has 244mg of potassium.