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.
Detailed nutritional comparison of okra and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Okra src
Image of Red Bell Pepper src

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, lighter in fat and similar to red bell pepper for carbs. Okra has a macronutrient ratio of 19:76:5 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Okra Red Bell Pepper
Protein 19% 13%
Carbohydrates 76% 78%
Fat 5% 9%
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 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 Red Bell Pepper .

Note: The specific food items compared are: Okra (Okra, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .

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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.