Wheat Flour vs. Okra
Nutrition comparison of Wheat Flour and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and okra:
- Both wheat flour and okra are high in dietary fiber.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and calcium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, okra contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and okra has 91% less calories than wheat flour - wheat flour has 361 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to okra for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Okra | |
|---|---|---|
| Protein | 14% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and okra has 90% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both wheat flour and okra are high in dietary fiber. Okra has 33% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Wheat flour and okra contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 521% more protein than okra - wheat flour has 12g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both wheat flour and okra are low in saturated fat - wheat flour has 0.24g 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 more Vitamin C than wheat flour - okra has 23mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Okra has more Vitamin A than wheat flour - okra has 36ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and okra contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 103 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, okra contains more Vitamin B6. Both wheat flour and okra contain significant amounts of pantothenic acid.
| Wheat Flour | Okra | |
|---|---|---|
| Thiamin | 0.812 MG | 0.2 MG |
| Riboflavin | 0.512 MG | 0.06 MG |
| Niacin | 7.554 MG | 1 MG |
| Pantothenic acid | 0.438 MG | 0.245 MG |
| Vitamin B6 | 0.037 MG | 0.215 MG |
| Folate | 183 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 447% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 611% more iron than okra - wheat flour has 4.4mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 199% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
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,
| Wheat Flour | Okra | |
|---|---|---|
| beta-carotene | 1 UG | 416 UG |
| lutein + zeaxanthin | 79 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than okra per 100 grams.
| Wheat Flour | Okra | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.001 G |
| Total | 0.043 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than okra per 100 grams.
| Wheat Flour | Okra | |
|---|---|---|
| linoleic acid | 0.685 G | 0.026 G |
| Total | 0.685 G | 0.026 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: Wheat Flour (Wheat flour, white, bread, enriched) and Okra (Okra, raw) .
Wheat Flour g
()
|
Daily Values (%) |
Okra 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 wheat flour or okra contain more calories in 100 grams?Wheat flour is high in calories and okra has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and okra has 33 calories.
Does wheat flour or okra have more carbohydrates?
By weight, wheat flour is high in carbohydrates and okra has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and okra has 7.5g of carbohydrates.
Does wheat flour or okra contain more calcium?
Okra is a rich source of calcium and it has 450% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and okra has 82mg of calcium.
Does wheat flour or okra contain more iron?
Wheat flour is an abundant source of iron and it has 610% more iron than okra - wheat flour has 4.4mg of iron in 100 grams and okra has 0.62mg of iron.