Kale vs Okra: Calories & Nutrition Showdown


Kale vs Okra
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Kale vs Okra 100g Compare
per 100g | Kale | Okra |
---|---|---|
Calories | 49 | 33 |
Carbohydrates | 8.75 g | 7.5 g |
Fat | 0.93 g | 0.1 g |
Dietary fiber | 3.6 g | 3.8 g |
Protein | 4.28 g | 2 g |
Calcium | 150 mg | 81 mg |
Iron | 1.47 mg | 0.8 mg |
Magnessium | 47 mg | 57 mg |
Phosphorus | 92 mg | 63 mg |
Potassium | 491 mg | 303 mg |
Sodium | 38 mg | 8 mg |
Zink | 0.56 mg | 0.6 mg |
Vitaminium A | 9990 µg | 375 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 1 mg | 1 mg |
Vitaminium B5 | 0.091 mg | 0.245 mg |
Vitaminium B6 | 0.271 mg | 0.215 mg |
Vitaminium B9 (Folic acid) | 141 mg | 88 mg |
Vitaminium C | 120 mg | 21.1 mg |
Vitaminium K | 704.8 µg | 53 µg |
Beta karoten | 5927 mg | 225 mg |
Discover the Nutritional Gems: Kale and Okra
When it comes to nutritious greens, kale and okra often emerge as popular contenders. Both vegetables are celebrated for their health benefits and versatility in the kitchen. Before diving into the kale vs okra debate, it's fascinating to note that kale has been a staple in diets for centuries, known for its dense nutrient profile. On the other hand, okra, with its unique texture and flavor, is a key ingredient in dishes around the world, from Southern comfort food to Indian and African cuisines.
The Nutritional Face-Off
Understanding the nutritional nuances of kale and okra can guide you in making informed dietary choices. Here's how these greens compare in terms of calories, macronutrients, and vitamins.
- Calories: Kale has a slightly higher calorie count at 49 per 100 grams, compared to okra's 33 calories. This difference is minimal, making both vegetables low-calorie options for anyone looking to manage their weight.
- Carbohydrates and Fiber: Both vegetables are relatively low in carbs, with kale at 8.75g and okra at 7.5g per 100 grams. In terms of fiber, okra leads slightly with 3.8g, compared to kale's 3.6g, making both excellent for digestive health.
- Protein: Kale offers more protein with 4.28g per 100 grams, while okra provides 2g. For those looking to increase their protein intake, kale might be the better choice.
- Vitamins and Minerals: Kale is a powerhouse of vitamins A and K, with significantly higher amounts than okra. It also contains more calcium and iron. Okra, however, is not to be underestimated, as it boasts higher levels of magnesium and similar levels of vitamin C and B vitamins.
What Does This Mean for Your Diet?
Choosing between kale and okra depends on your nutritional goals. If you're aiming for higher protein and vitamin A and K intake, kale is your go-to. Its robust flavor and texture make it a great addition to salads, soups, and sautés. Okra, with its unique mucilaginous texture, is perfect for thickening soups and stews. Its lower calorie count and slightly higher fiber content make it ideal for weight management and digestive health.
Both kale and okra are versatile, nutrient-dense vegetables that can enrich your diet. Whether you're whipping up a hearty kale salad or a comforting bowl of gumbo featuring okra, incorporating these greens into your meals can boost your intake of essential nutrients. Ultimately, the best choice depends on your personal taste preferences and nutritional needs.
In the kale vs okra comparison, there's no clear winner. Both vegetables offer unique nutritional profiles and health benefits. Why choose when you can enjoy the best of both worlds? Embrace variety in your diet to ensure you're getting a wide range of nutrients. Happy eating!
Kale 100g
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Okra 100g
33kcalCalories source
- 77% CARBS
- 21% PROTEIN
- 2% FAT
Compares of kale
- Kale vs Artichoke
- Kale vs Arugula
- Kale vs Asparagus
- Kale vs Beetroot
- Kale vs Bitter Melon
- Kale vs Bok Choy
- see all compares of kale
Compares of okra
Read also:
- Calories from Kale
- Calories of Kohlrabi
- Calories in Leek
- Lettuce calories per 100g
- Lima beans protein per 100g
- How many calories does lotus root have?
- Calories in a half of mustard greens leaves
- Calories in whole mustard greens leaves
- Calories for one, two or more mustard greens leaves
- Calories in handful of mustard greens leaves
- How much protein in okra?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment