Okra vs. Romaine Lettuce
Nutrition comparison of Okra and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and romaine lettuce:
- Both romaine lettuce and okra are high in dietary fiber and potassium.
- Okra has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate.
- Okra is an excellent source of Vitamin C and calcium.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than okra, however, okra contains more alpha-carotene than romaine lettuce.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Okra (Okra, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and okra contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, okra is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Okra has a macronutrient ratio of 19:76:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Romaine Lettuce | |
|---|---|---|
| Protein | 19% | 26% |
| Carbohydrates | 76% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and okra contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both romaine lettuce and okra are high in dietary fiber. Okra has 52% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Romaine lettuce and okra contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Romaine lettuce and okra contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both romaine lettuce and okra are low in saturated fat - romaine lettuce has 0.04g 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 475% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 11 times more Vitamin A than okra - romaine lettuce has 436ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Romaine lettuce and okra contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 227% more Vitamin K than okra - romaine lettuce has 102.5ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate. Both okra and romaine lettuce contain significant amounts of riboflavin and pantothenic acid.
| Okra | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.06 MG | 0.067 MG |
| Niacin | 1 MG | 0.313 MG |
| Pantothenic acid | 0.245 MG | 0.142 MG |
| Vitamin B6 | 0.215 MG | 0.074 MG |
| Folate | 60 UG | 136 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 148% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Romaine lettuce and okra contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both romaine lettuce and okra are high in potassium. Okra has 21% more potassium than romaine lettuce - romaine lettuce has 247mg 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,
| Okra | Romaine Lettuce | |
|---|---|---|
| Quercetin | 20.97 mg | 2.2 mg |
| luteolin | ~ | 0.05 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than okra per 100 grams, however, okra contains more alpha-carotene than romaine lettuce per 100 grams.
| Okra | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 416 UG | 5226 UG |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.113 G |
| Total | 0.001 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both okra and romaine lettuce contain small amounts of linoleic acid.
| Okra | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.026 G | 0.047 G |
| Total | 0.026 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Okra g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 romaine lettuce or okra contain more calories in 100 grams?Romaine lettuce and okra contain similar amounts of calories - romaine lettuce has 17 calories in 100g and okra has 33 calories.
Does romaine lettuce or okra have more carbohydrates?
By weight, romaine lettuce and okra contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and okra has 7.5g of carbohydrates.
Does romaine lettuce or okra contain more calcium?
Okra is a rich source of calcium and it has 150% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and okra has 82mg of calcium.
Does romaine lettuce or okra contain more potassium?
Both romaine lettuce and okra are high in potassium. Okra has 20% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and okra has 299mg of potassium.