Okra vs. Soy Protein Powder

Nutrition comparison of Okra and Soy Protein Powder


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:

  • Both okra and soy protein powder are high in calcium, dietary fiber and potassium.
  • Okra has 41.7 times less saturated fat than soy protein powder.
  • Okra has signficantly less carbohydrates than soy protein powder.
  • Okra is an excellent source of Vitamin C.
  • Soy protein powder has more riboflavin, niacin and folate, however, okra contains more pantothenic acid.
  • Soy protein powder is an excellent source of iron and protein.
Detailed nutritional comparison of okra and soy protein powder 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 Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Soy Protein Powder .

Note: The specific food items compared are: Okra (Okra, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does okra or soy protein powder contain more calories in 100 grams?
Soy protein powder is high in calories and okra has 90% less calories than soy protein powder - okra has 33 calories in 100g and soy protein powder has 388 calories.

Is okra or soy protein powder better for protein?
Soy protein powder is a fantastic 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.

Does okra or soy protein powder have more carbohydrates?
By weight, okra has signficantly fewer carbohydrates than soy protein powder - okra has 7.5g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does okra or soy protein powder contain more calcium?
Both okra and soy protein powder are high in calcium. Soy protein powder has 120% more calcium than okra - okra has 82mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does okra or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 18 times more iron than okra - okra has 0.62mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does okra or soy protein powder contain more potassium?
Both okra and soy protein powder are high in potassium. Soy protein powder has 210% more potassium than okra - okra has 299mg of potassium in 100 grams and soy protein powder has 933mg of potassium.