Okra vs. Red Bell Pepper
Nutrition comparison of Okra and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and red bell pepper:
- Both okra and red bell pepper are high in Vitamin C, dietary fiber and potassium.
- Okra has more thiamin.
- Okra is an excellent source of calcium.
- Red bell pepper has more beta-carotene than okra, however, okra contains more lutein + zeaxanthin than red bell pepper.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Okra (Okra, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and red bell pepper contain similar amounts of calories - okra has 33 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, okra is heavier in protein and similar to red bell pepper for carbs and fat. Okra has a macronutrient ratio of 19:76:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Red Bell Pepper | |
|---|---|---|
| Protein | 19% | 13% |
| Carbohydrates | 76% | 79% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and red bell pepper contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Both okra and red bell pepper are high in dietary fiber. Okra has 52% more dietary fiber than red bell pepper - okra has 3.2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Okra and red bell pepper contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Okra and red bell pepper contain similar amounts of protein - okra has 1.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both okra and red bell pepper are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both okra and red bell pepper are high in Vitamin C. Red bell pepper has 455% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 336% more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Okra and red bell pepper contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Okra has 539% more Vitamin K than red bell pepper - okra has 31.3ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Okra has more thiamin. Both okra and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Okra | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.2 MG | 0.054 MG |
| Riboflavin | 0.06 MG | 0.085 MG |
| Niacin | 1 MG | 0.979 MG |
| Pantothenic acid | 0.245 MG | 0.317 MG |
| Vitamin B6 | 0.215 MG | 0.291 MG |
| Folate | 60 UG | 46 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 10 times more calcium than red bell pepper - okra has 82mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Okra and red bell pepper contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both okra and red bell pepper are high in potassium. Okra has 42% more potassium than red bell pepper - okra has 299mg of potassium per 100 grams and red bell pepper has 211mg 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, okra has more quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than okra per 100 grams.
| Okra | Red Bell Pepper | |
|---|---|---|
| Quercetin | 20.97 mg | 0.23 mg |
| luteolin | ~ | 0.61 mg |
| kaempferol | ~ | 0.02 mg |
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, red bell pepper has more beta-carotene than okra per 100 grams, however, okra contains more lutein + zeaxanthin than red bell pepper per 100 grams. Both okra and red bell pepper contain significant amounts of alpha-carotene.
| Okra | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 416 UG | 1624 UG |
| alpha-carotene | 27 UG | 20 UG |
| lutein + zeaxanthin | 280 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.056 G |
| Total | 0.001 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than okra per 100 grams.
| Okra | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.026 G | 0.1 G |
| Total | 0.026 G | 0.1 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: Okra (Okra, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Okra g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or red bell pepper contain more calories in 100 grams?Okra and red bell pepper contain similar amounts of calories - okra has 33 calories in 100g and red bell pepper has 26 calories.
Does okra or red bell pepper have more carbohydrates?
By weight, okra and red bell pepper contain similar amounts of carbs - okra has 7.5g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does okra or red bell pepper contain more calcium?
Okra is a rich source of calcium and it has 10 times more calcium than red bell pepper - okra has 82mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does okra or red bell pepper contain more potassium?
Both okra and red bell pepper are high in potassium. Okra has 40% more potassium than red bell pepper - okra has 299mg of potassium in 100 grams and red bell pepper has 211mg of potassium.