Pine Nut vs. Okra
Nutrition comparison of Pine Nut and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and okra:
- Both okra and pine nut are high in dietary fiber and potassium.
- Okra has signficantly less saturated fat than pine nut.
- Okra is an excellent source of Vitamin C and calcium.
- Pine nut has more riboflavin and niacin, however, okra contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and okra has 95% less calories than pine nut - okra has 33 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Okra | |
|---|---|---|
| Protein | 8% | 19% |
| Carbohydrates | 7% | 76% |
| Fat | 85% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and pine nut contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both okra and pine nut are high in dietary fiber. Pine nut has 16% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Okra and pine nut contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 609% more protein than okra - okra has 1.9g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Okra has signficantly less saturated fat than pine nut - okra has 0.03g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 27 times more Vitamin C than pine nut - okra has 23mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Okra has 35 times more Vitamin A than pine nut - okra has 36ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 33 times more Vitamin E than okra - okra has 0.27mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 72% more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more riboflavin and niacin, however, okra contains more Vitamin B6. Both pine nut and okra contain significant amounts of thiamin, pantothenic acid and folate.
| Pine Nut | Okra | |
|---|---|---|
| Thiamin | 0.364 MG | 0.2 MG |
| Riboflavin | 0.227 MG | 0.06 MG |
| Niacin | 4.387 MG | 1 MG |
| Pantothenic acid | 0.313 MG | 0.245 MG |
| Vitamin B6 | 0.094 MG | 0.215 MG |
| Folate | 34 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 413% more calcium than pine nut - okra has 82mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Pine nut is an excellent source of iron and it has 792% more iron than okra - okra has 0.62mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both okra and pine nut are high in potassium. Pine nut has 100% more potassium than okra - okra has 299mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Okra | |
|---|---|---|
| beta-carotene | 17 UG | 416 UG |
| lutein + zeaxanthin | 9 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than okra per 100 grams.
| Pine Nut | Okra | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.001 G |
| Total | 0.164 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than okra per 100 grams.
| Pine Nut | Okra | |
|---|---|---|
| other omega 6 | 0.052 G | ~ |
| linoleic acid | 33.15 G | 0.026 G |
| Total | 33.202 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.
Pine Nut 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 pine nut contain more calories in 100 grams?Pine nut is high in calories and okra has 100% less calories than pine nut - okra has 33 calories in 100g and pine nut has 673 calories.
Does okra or pine nut have more carbohydrates?
By weight, okra and pine nut contain similar amounts of carbs - okra has 7.5g of carbs for 100g and pine nut has 13.1g of carbohydrates.
Does okra or pine nut contain more calcium?
Okra is a rich source of calcium and it has 410% more calcium than pine nut - okra has 82mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does okra or pine nut contain more iron?
Pine nut is an abundant source of iron and it has 790% more iron than okra - okra has 0.62mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does okra or pine nut contain more potassium?
Both okra and pine nut are high in potassium. Pine nut has 100% more potassium than okra - okra has 299mg of potassium in 100 grams and pine nut has 597mg of potassium.