Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and soy protein powder:
Soy protein powder is high in calories and okra has 91% less calories than soy protein powder - okra has 33 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, okra is much lighter in protein, much heavier in carbs and lighter in fat compared to soy protein powder per calorie. Okra has a macronutrient ratio of 19:76:5 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Soy Protein Powder | |
|---|---|---|
| Protein | 19% | 57% |
| Carbohydrates | 76% | 30% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
Okra has signficantly less carbohydrates than soy protein powder - okra has 7.5g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both okra and soy protein powder are high in dietary fiber. Soy protein powder has 109% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and okra has 93% less sugar than soy protein powder - okra has 1.5g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Soy protein powder is an excellent source of protein and it has 27 times more protein than okra - okra has 1.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Okra has 41.7 times less saturated fat than soy protein powder - okra has 0.03g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Okra is an excellent source of Vitamin C and it has more Vitamin C than soy protein powder - okra has 23mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Okra has more Vitamin A than soy protein powder - okra has 36ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Okra and soy protein powder contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Okra has more Vitamin K than soy protein powder - okra has 31.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more riboflavin, niacin and folate, however, okra contains more pantothenic acid. Both okra and soy protein powder contain significant amounts of thiamin and Vitamin B6.
| Okra | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.2 MG | 0.288 MG |
| Riboflavin | 0.06 MG | 0.164 MG |
| Niacin | 1 MG | 2.357 MG |
| Pantothenic acid | 0.245 MG | ~ |
| Vitamin B6 | 0.215 MG | 0.164 MG |
| Folate | 60 UG | 289 UG |
Both okra and soy protein powder are high in calcium. Soy protein powder has 117% more calcium than okra - okra has 82mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 18 times more iron than okra - okra has 0.62mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both okra and soy protein powder are high in potassium. Soy protein powder has 212% more potassium than okra - okra has 299mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.32 G |
| Total | 0.001 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than okra per 100 grams.
| Okra | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 0.026 G | 2.381 G |
| Total | 0.026 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Okra g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||