Pomegranate Juice vs. Okra

Nutrition comparison of Pomegranate Juice and Okra


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

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

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

  • Both pomegranate juice and okra are high in potassium.
  • Okra has 7.5 times less sugar than pomegranate juice.
  • Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Okra is an excellent source of Vitamin C, calcium and dietary fiber.
Detailed nutritional comparison of pomegranate 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: Pomegranate Juice (Pomegranate juice, bottled) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pomegranate Juice src
Image of Okra src

Calories and Carbs

calories

Okra has 39% less calories than pomegranate juice - pomegranate juice has 54 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, pomegranate juice is lighter in protein, heavier in carbs and similar to okra for fat. Pomegranate juice has a macronutrient ratio of 1:94:5 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pomegranate Juice Okra
Protein 1% 19%
Carbohydrates 94% 76%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and okra contain similar amounts of carbs - pomegranate 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 31 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Okra has 7.5 times less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Okra has 11 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both pomegranate juice and okra are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and okra has 0.03g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 229 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Okra has more Vitamin A than pomegranate juice - okra has 36ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and okra contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Okra has 201% more Vitamin K than pomegranate juice - pomegranate juice has 10.4ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.

The B Vitamins

Okra has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pomegranate juice and okra contain significant amounts of pantothenic acid.

Pomegranate Juice Okra
Thiamin 0.015 MG 0.2 MG
Riboflavin 0.015 MG 0.06 MG
Niacin 0.233 MG 1 MG
Pantothenic acid 0.285 MG 0.245 MG
Vitamin B6 0.04 MG 0.215 MG
Folate 24 UG 60 UG

Minerals

calcium

Okra is an excellent source of calcium and it has 645% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Okra has 520% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Both pomegranate juice and okra are high in potassium. Okra has 40% more potassium than pomegranate juice - pomegranate juice has 214mg 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,

Pomegranate Juice Okra
Quercetin 1.11 mg 20.97 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both pomegranate juice and okra contain small amounts of linoleic acid.

Pomegranate Juice Okra
linoleic acid 0.05 G 0.026 G
Total 0.05 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 Pomegranate Juice or Okra .

Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Okra (Okra, raw) .

Pomegranate 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 pomegranate juice or okra contain more calories in 100 grams?
Okra has 40% less calories than pomegranate juice - pomegranate juice has 54 calories in 100g and okra has 33 calories.

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

Does pomegranate juice or okra contain more calcium?
Okra is a rich source of calcium and it has 650% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and okra has 82mg of calcium.

Does pomegranate juice or okra contain more potassium?
Both pomegranate juice and okra are high in potassium. Okra has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and okra has 299mg of potassium.