Coconut vs. Okra
Nutrition comparison of Coconut and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and okra:
- Both okra and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Okra has 3.2 times less sugar than coconut.
- Okra has 51% less carbohydrates than coconut.
- Okra has more thiamin, riboflavin, Vitamin B6 and folate.
- Okra is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and okra has 91% less calories than coconut - okra has 33 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Coconut has a macronutrient ratio of 4:16:80 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 16% | 76% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 51% less carbohydrates than coconut - okra has 7.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both okra and coconut are high in dietary fiber. Coconut has 181% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Okra has 3.2 times less sugar than coconut - okra has 1.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Okra and coconut contain similar amounts of protein - okra has 1.9g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and okra has 100% less saturated fat than coconut - okra has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 597% more Vitamin C than coconut - okra has 23mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than coconut - okra has 36ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Okra and coconut contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Okra has 155 times more Vitamin K than coconut - okra has 31.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, Vitamin B6 and folate. Both coconut and okra contain significant amounts of niacin and pantothenic acid.
| Coconut | Okra | |
|---|---|---|
| Thiamin | 0.066 MG | 0.2 MG |
| Riboflavin | 0.02 MG | 0.06 MG |
| Niacin | 0.54 MG | 1 MG |
| Pantothenic acid | 0.3 MG | 0.245 MG |
| Vitamin B6 | 0.054 MG | 0.215 MG |
| Folate | 26 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 486% more calcium than coconut - okra has 82mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 292% more iron than okra - okra has 0.62mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both okra and coconut are high in potassium. Coconut has 19% more potassium than okra - okra has 299mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than okra per 100 grams.
| Coconut | Okra | |
|---|---|---|
| linoleic acid | 0.366 G | 0.026 G |
| Total | 0.366 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.
Coconut 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 coconut contain more calories in 100 grams?Coconut is high in calories and okra has 90% less calories than coconut - okra has 33 calories in 100g and coconut has 354 calories.
Does okra or coconut have more carbohydrates?
By weight, okra has 50% fewer carbohydrates than coconut - okra has 7.5g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does okra or coconut contain more calcium?
Okra is a rich source of calcium and it has 490% more calcium than coconut - okra has 82mg of calcium in 100 grams and coconut has 14mg of calcium.
Does okra or coconut contain more potassium?
Both okra and coconut are high in potassium. Coconut has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and coconut has 356mg of potassium.