Kale, raw vs Okra, raw
Side by side, per 100 g, from the same USDA reference data.
Kale, raw has more — 35 calories per 100 g against 33 for okra, raw, a difference of 2 kcal (6% more). On protein it is Kale, raw 2.9 g versus okra, raw 1.9 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Kale, raw | Okra, raw | Difference |
|---|---|---|---|
| Calories | 35 kcal | 33 kcal | 2 kcal |
| Protein | 2.9 g | 1.9 g | 1.0 g |
| Total fat | 1.5 g | 0.2 g | 1.3 g |
| Saturated fat | 0.2 g | 0.0 g | 0.2 g |
| Carbohydrate | 4.4 g | 7.5 g | 3.0 g |
| Fibre | 4.1 g | 3.2 g | 0.9 g |
| Sugars | 1.0 g | 1.5 g | 0.5 g |
| Sodium | 53.0 mg | 7.0 mg | 46.0 mg |
| Potassium | 348.0 mg | 299.0 mg | 49.0 mg |
| Calcium | 254.0 mg | 82.0 mg | 172.0 mg |
| Iron | 1.6 mg | 0.6 mg | 1.0 mg |
| Vitamin C | 93.4 mg | 23.0 mg | 70.4 mg |
| Vitamin A | 241.0 µg | 36.0 µg | 205.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 89.6 g | 89.6 g | 0.0 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, kale, raw or okra, raw?
Kale, raw has more — 35 calories per 100 g against 33 for okra, raw, a difference of 2 kcal (6% more). On protein it is Kale, raw 2.9 g versus okra, raw 1.9 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
