Pineapple Juice vs. Okra
Nutrition comparison of Pineapple Juice and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple juice
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple juice and okra:
- Okra has 5.7 times less sugar than pineapple juice.
- Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra has 38% less calories than pineapple juice - okra has 33 calories per 100 grams and pineapple juice has 53 calories.
For macronutrient ratios, pineapple juice is lighter in protein, heavier in carbs and similar to okra for fat. Pineapple juice has a macronutrient ratio of 3:95:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple Juice | Okra | |
|---|---|---|
| Protein | 3% | 19% |
| Carbohydrates | 95% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and pineapple juice contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and pineapple juice has 12.9g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 15 times more dietary fiber than pineapple juice - okra has 3.2g of dietary fiber per 100 grams and pineapple juice has 0.2g of dietary fiber.
sugar
Okra has 5.7 times less sugar than pineapple juice - okra has 1.5g of sugar per 100 grams and pineapple juice has 10g of sugar.
Protein
protein
Okra and pineapple juice contain similar amounts of protein - okra has 1.9g of protein per 100 grams and pineapple juice has 0.36g of protein.
Fat
saturated fat
Both okra and pineapple juice are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and pineapple juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 130% more Vitamin C than pineapple juice - okra has 23mg of Vitamin C per 100 grams and pineapple juice has 10mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than pineapple juice - okra has 36ug of Vitamin A per 100 grams and pineapple juice does not contain significant amounts.
Vitamin E
Okra and pineapple juice contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and pineapple juice has 0.02mg of Vitamin E.
Vitamin K
Okra has 103 times more Vitamin K than pineapple juice - okra has 31.3ug of Vitamin K per 100 grams and pineapple juice has 0.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pineapple Juice | Okra | |
|---|---|---|
| Thiamin | 0.058 MG | 0.2 MG |
| Riboflavin | 0.021 MG | 0.06 MG |
| Niacin | 0.199 MG | 1 MG |
| Pantothenic acid | 0.056 MG | 0.245 MG |
| Vitamin B6 | 0.1 MG | 0.215 MG |
| Folate | 18 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 531% more calcium than pineapple juice - okra has 82mg of calcium per 100 grams and pineapple juice has 13mg of calcium.
iron
Okra and pineapple juice contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and pineapple juice has 0.31mg of iron.
potassium
Okra is a great source of potassium and it has 130% more potassium than pineapple juice - okra has 299mg of potassium per 100 grams and pineapple juice has 130mg 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,
| Pineapple Juice | Okra | |
|---|---|---|
| beta-carotene | 3 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple juice has more alpha linoleic acid (ALA) than okra per 100 grams.
| Pineapple Juice | Okra | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.001 G |
| Total | 0.018 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple juice and okra contain small amounts of linoleic acid.
| Pineapple Juice | Okra | |
|---|---|---|
| linoleic acid | 0.024 G | 0.026 G |
| Total | 0.024 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.
Note: The specific food items compared are: Pineapple Juice (Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid) and Okra (Okra, raw) .
Pineapple Juice 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 pineapple juice contain more calories in 100 grams?Okra has 40% less calories than pineapple juice - okra has 33 calories in 100g and pineapple juice has 53 calories.
Does okra or pineapple juice have more carbohydrates?
By weight, okra and pineapple juice contain similar amounts of carbs - okra has 7.5g of carbs for 100g and pineapple juice has 12.9g of carbohydrates.
Does okra or pineapple juice contain more calcium?
Okra is a rich source of calcium and it has 530% more calcium than pineapple juice - okra has 82mg of calcium in 100 grams and pineapple juice has 13mg of calcium.