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.
Detailed nutritional comparison of pineapple 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: Pineapple (Pineapple, raw, all varieties) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Okra src

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 4:95:2 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Okra
Protein 4% 19%
Carbohydrates 95% 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

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Pineapple Okra
luteolin 0.01 mg ~
myricetin 0.01 mg ~
Quercetin 0.14 mg 20.97 mg

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 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 Pineapple or Okra .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Okra (Okra, raw) .

Pineapple g

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G Water G
G Starch G
G Alcohol 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.

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