Shrimp vs. Okra
Nutrition comparison of Shrimp and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and okra:
- Both okra and shrimp are high in calcium.
- For omega-3 fatty acids, shrimp has more dha and epa than okra.
- Okra has 54% less calories than shrimp.
- Okra has more thiamin, riboflavin and folate, however, shrimp contains more Vitamin B12.
- Okra has signficantly less cholesterol than shrimp.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
- Shrimp has 7.1 times less carbohydrates than okra.
- Shrimp is an excellent source of protein.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 54% less calories than shrimp - okra has 33 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in carbs and heavier in fat compared to okra per calorie. Shrimp has a macronutrient ratio of 71:9:20 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Okra | |
|---|---|---|
| Protein | 71% | 19% |
| Carbohydrates | 9% | 76% |
| Fat | 20% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Shrimp has 7.1 times less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than shrimp - okra has 3.2g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Shrimp has less sugar than okra - okra has 1.5g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 605% more protein than okra - okra has 1.9g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both okra and shrimp are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and okra are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Okra has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than shrimp - okra has 23mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Okra and shrimp contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and okra contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and shrimp contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Okra has 103 times more Vitamin K than shrimp - okra has 31.3ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin and folate, however, shrimp contains more Vitamin B12. Both shrimp and okra contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Shrimp | Okra | |
|---|---|---|
| Thiamin | 0.02 MG | 0.2 MG |
| Riboflavin | 0.015 MG | 0.06 MG |
| Niacin | 1.778 MG | 1 MG |
| Pantothenic acid | 0.31 MG | 0.245 MG |
| Vitamin B6 | 0.161 MG | 0.215 MG |
| Folate | 19 UG | 60 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both okra and shrimp are high in calcium. Okra has 52% more calcium than shrimp - okra has 82mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Okra has 195% more iron than shrimp - okra has 0.62mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Okra is a great source of potassium and it has 165% more potassium than shrimp - okra has 299mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, shrimp has more DHA and EPA than okra per 100 grams. Both shrimp and okra contain small amounts of alpha linoleic acid (ALA).
| Shrimp | Okra | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.001 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, shrimp has more linoleic acid than okra per 100 grams.
| Shrimp | Okra | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 0.026 G |
| Total | 0.101 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.
Shrimp 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 okra or shrimp contain more calories in 100 grams?Okra has 50% less calories than shrimp - okra has 33 calories in 100g and shrimp has 71 calories.
Is okra or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 610% more protein than okra - okra has 1.9g of protein per 100 grams and shrimp has 13.6g of protein.
Does okra or shrimp have more carbohydrates?
By weight, shrimp has 7.1 times fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and shrimp has 0.91g of carbohydrates.
Does okra or shrimp contain more calcium?
Both okra and shrimp are high in calcium. Okra has 50% more calcium than shrimp - okra has 82mg of calcium in 100 grams and shrimp has 54mg of calcium.