Pinto Beans vs. Okra

Nutrition comparison of Pinto Beans and Okra


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

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

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

  • Both okra and pinto beans are high in calcium, dietary fiber and potassium.
  • Okra has 63% less carbohydrates than pinto bean.
  • Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Okra is an excellent source of Vitamin C.
Detailed nutritional comparison of pinto beans and okra 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: Pinto Beans (Beans, pinto, canned, drained solids) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of Okra src

Calories and Carbs

calories

Pinto bean is high in calories and okra has 71% less calories than pinto bean - okra has 33 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, pinto beans is heavier in protein, lighter in carbs and similar to okra for fat. Pinto beans has a macronutrient ratio of 24:69:7 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pinto Beans Okra
Protein 24% 19%
Carbohydrates 69% 76%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Okra has 63% less carbohydrates than pinto bean - okra has 7.5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both okra and pinto beans are high in dietary fiber. Pinto bean has 72% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Okra and pinto beans contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

Pinto bean has 262% more protein than okra - okra has 1.9g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both okra and pinto beans are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Okra is an excellent source of Vitamin C and it has 229 times more Vitamin C than pinto bean - okra has 23mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.

Vitamin A

Okra has more Vitamin A than pinto bean - okra has 36ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Okra and pinto beans contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Okra has more Vitamin K than pinto bean - okra has 31.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

Okra has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Pinto Beans Okra
Thiamin 0.052 MG 0.2 MG
Riboflavin 0.019 MG 0.06 MG
Niacin 0.272 MG 1 MG
Pantothenic acid ~ 0.245 MG
Vitamin B6 ~ 0.215 MG
Folate 24 UG 60 UG

Minerals

calcium

Both okra and pinto beans are high in calcium. Okra has 30% more calcium than pinto bean - okra has 82mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Pinto bean has 115% more iron than okra - okra has 0.62mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Both okra and pinto beans are high in potassium. Okra has a little more potassium (9%) than pinto bean by weight - okra has 299mg of potassium per 100 grams and pinto bean has 274mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Pinto Beans Okra
alpha linoleic acid 0.158 G 0.001 G
Total 0.158 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, pinto bean has more linoleic acid than okra per 100 grams.

Pinto Beans Okra
linoleic acid 0.115 G 0.026 G
Total 0.115 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: Pinto Beans (Beans, pinto, canned, drained solids) and Okra (Okra, raw) .

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FAQ

Does okra or pinto beans contain more calories in 100 grams?
Pinto bean is high in calories and okra has 70% less calories than pinto bean - okra has 33 calories in 100g and pinto bean has 114 calories.

Does okra or pinto beans have more carbohydrates?
By weight, okra has 60% fewer carbohydrates than pinto bean - okra has 7.5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does okra or pinto beans contain more calcium?
Both okra and pinto beans are high in calcium. Okra has 30% more calcium than pinto bean - okra has 82mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does okra or pinto beans contain more potassium?
Both okra and pinto beans are high in potassium. Okra has a little more potassium ( 10%) than pinto bean by weight - okra has 299mg of potassium in 100 grams and pinto bean has 274mg of potassium.