Okra vs. Pickles

Nutrition comparison of Okra and Pickles


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of okra versus pickles (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in okra and pickles:

  • Both pickles and okra are high in calcium.
  • Okra has more thiamin, niacin, Vitamin B6 and folate.
  • Okra is a great source of potassium.
  • Okra is an excellent source of Vitamin C and dietary fiber.
  • Pickle has 64% less calories than okra.
Detailed nutritional comparison of okra and pickles is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Okra (Okra, raw) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.


Image of Okra src
Image of Pickles src

Calories and Carbs

calories

Pickle has 64% less calories than okra - pickle has 12 calories per 100 grams and okra has 33 calories.

For macronutrient ratios, okra is heavier in protein, heavier in carbs and lighter in fat compared to pickles per calorie. Okra has a macronutrient ratio of 19:76:5 and for pickles, 14:67:19 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Okra Pickles
Protein 19% 14%
Carbohydrates 76% 67%
Fat 5% 19%
Alcohol ~ ~

carbohydrates

Pickles and okra contain similar amounts of carbs - pickle has 2.4g of total carbs per 100 grams and okra has 7.5g of carbohydrates.

dietary fiber

Okra is an excellent source of dietary fiber and it has 220% more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.

sugar

Pickles and okra contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and okra has 1.5g of sugar.

Protein

protein

Pickles and okra contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and okra has 1.9g of protein.

Fat

saturated fat

Both pickles and okra are low in saturated fat - pickle has 0.08g 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 900% more Vitamin C than pickle - pickle has 2.3mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.

Vitamin A

Okra has 500% more Vitamin A than pickle - pickle has 6ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.

Vitamin E

Pickles and okra contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.

Vitamin K

Pickles and okra contain similar amounts of Vitamin K - pickle has 17.3ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.

The B Vitamins

Okra has more thiamin, niacin, Vitamin B6 and folate. Both okra and pickles contain significant amounts of riboflavin and pantothenic acid.

Okra Pickles
Thiamin 0.2 MG 0.045 MG
Riboflavin 0.06 MG 0.057 MG
Niacin 1 MG 0.109 MG
Pantothenic acid 0.245 MG 0.201 MG
Vitamin B6 0.215 MG 0.035 MG
Folate 60 UG 8 UG

Minerals

calcium

Both pickles and okra are high in calcium. Okra has 44% more calcium than pickle - pickle has 57mg of calcium per 100 grams and okra has 82mg of calcium.

iron

Pickles and okra contain similar amounts of iron - pickle has 0.26mg of iron per 100 grams and okra has 0.62mg of iron.

potassium

Okra is a great source of potassium and it has 156% more potassium than pickle - pickle has 117mg 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,

Okra Pickles
beta-carotene 416 UG 53 UG
alpha-carotene 27 UG 13 UG
lutein + zeaxanthin 280 UG 28 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pickle has more alpha linoleic acid (ALA) than okra per 100 grams.

Okra Pickles
alpha linoleic acid 0.001 G 0.07 G
Total 0.001 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both okra and pickles contain significant amounts of linoleic acid.

Okra Pickles
linoleic acid 0.026 G 0.052 G
Total 0.026 G 0.052 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Okra or Pickles .

Note: The specific food items compared are: Okra (Okra, raw) and Pickles (Pickles, cucumber, dill or kosher dill) .

Okra g

()
Daily Values (%)

Pickles g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pickles or okra contain more calories in 100 grams?
Pickle has 60% less calories than okra - pickle has 12 calories in 100g and okra has 33 calories.

Does pickles or okra have more carbohydrates?
By weight, pickles and okra contain similar amounts of carbs - pickle has 2.4g of carbs for 100g and okra has 7.5g of carbohydrates.

Does pickles or okra contain more calcium?
Both pickles and okra are high in calcium. Okra has 40% more calcium than pickle - pickle has 57mg of calcium in 100 grams and okra has 82mg of calcium.