Pineapple vs. Okra
Nutrition comparison of Pineapple and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and okra:
- Both pineapple and okra are high in Vitamin C.
- Okra has 5.6 times less sugar than pineapple.
- Okra has more thiamin and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and okra contain similar amounts of calories - pineapple has 50 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, pineapple is lighter in protein, heavier in carbs and similar to okra for fat. Pineapple has a macronutrient ratio of 4:94:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Okra | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 94% | 76% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and okra contain similar amounts of carbs - pineapple has 13.1g 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 129% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Okra has 5.6 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Pineapple and okra contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both pineapple and okra are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both pineapple and okra are high in Vitamin C. Pineapple has 108% more Vitamin C than okra - pineapple has 47.8mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 11 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Pineapple and okra contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 43 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate. Both pineapple and okra contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Okra | |
|---|---|---|
| Thiamin | 0.079 MG | 0.2 MG |
| Riboflavin | 0.032 MG | 0.06 MG |
| Niacin | 0.5 MG | 1 MG |
| Pantothenic acid | 0.213 MG | 0.245 MG |
| Vitamin B6 | 0.112 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 - pineapple has 13mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Pineapple and okra contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 174% more potassium than pineapple - pineapple has 109mg 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,
| Pineapple | Okra | |
|---|---|---|
| beta-carotene | 35 UG | 416 UG |
| alpha-carotene | ~ | 27 UG |
| lutein + zeaxanthin | ~ | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than okra per 100 grams.
| Pineapple | Okra | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.001 G |
| Total | 0.017 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and okra contain small amounts of linoleic acid.
| Pineapple | Okra | |
|---|---|---|
| linoleic acid | 0.023 G | 0.026 G |
| Total | 0.023 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.
Pineapple 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 pineapple or okra contain more calories in 100 grams?Pineapple and okra contain similar amounts of calories - pineapple has 50 calories in 100g and okra has 33 calories.
Does pineapple or okra have more carbohydrates?
By weight, pineapple and okra contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and okra has 7.5g of carbohydrates.
Does pineapple or okra contain more calcium?
Okra is a rich source of calcium and it has 530% more calcium than pineapple - pineapple has 13mg of calcium in 100 grams and okra has 82mg of calcium.