Okra vs. Pickles
Nutrition comparison of Okra and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and pickles:
- Both pickles and okra are high in calcium.
- Okra has more thiamin, niacin, Vitamin B6 and folate.
- Okra is a great source of potassium.
- Okra is an excellent source of Vitamin C and dietary fiber.
- Pickle has 64% less calories than okra.
USDA sources for nutritional information: Okra (Okra, raw) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickle has 64% less calories than okra - pickle has 12 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, okra is heavier in protein, heavier in carbs and lighter in fat compared to pickles per calorie. Okra has a macronutrient ratio of 19:76:5 and for pickles, 14:66:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Pickles | |
|---|---|---|
| Protein | 19% | 14% |
| Carbohydrates | 76% | 66% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Pickles and okra contain similar amounts of carbs - pickle has 2.4g 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 220% more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Pickles and okra contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Pickles and okra contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both pickles and okra are low in saturated fat - pickle has 0.08g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 900% more Vitamin C than pickle - pickle has 2.3mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has 500% more Vitamin A than pickle - pickle has 6ug of Vitamin A per 100 grams and okra has 36ug of Vitamin A.
Vitamin E
Pickles and okra contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Pickles and okra contain similar amounts of Vitamin K - pickle has 17.3ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin, Vitamin B6 and folate. Both okra and pickles contain significant amounts of riboflavin and pantothenic acid.
| Okra | Pickles | |
|---|---|---|
| Thiamin | 0.2 MG | 0.045 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 1 MG | 0.109 MG |
| Pantothenic acid | 0.245 MG | 0.201 MG |
| Vitamin B6 | 0.215 MG | 0.035 MG |
| Folate | 60 UG | 8 UG |
Minerals
calcium
Both pickles and okra are high in calcium. Okra has 44% more calcium than pickle - pickle has 57mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Pickles and okra contain similar amounts of iron - pickle has 0.26mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Okra is a great source of potassium and it has 156% more potassium than pickle - pickle has 117mg 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,
| Okra | Pickles | |
|---|---|---|
| beta-carotene | 416 UG | 53 UG |
| alpha-carotene | 27 UG | 13 UG |
| lutein + zeaxanthin | 280 UG | 28 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pickle has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.07 G |
| Total | 0.001 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both okra and pickles contain significant amounts of linoleic acid.
| Okra | Pickles | |
|---|---|---|
| linoleic acid | 0.026 G | 0.052 G |
| Total | 0.026 G | 0.052 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.
Okra g
()
|
Daily Values (%) |
Pickles 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 pickles or okra contain more calories in 100 grams?Pickle has 60% less calories than okra - pickle has 12 calories in 100g and okra has 33 calories.
Does pickles or okra have more carbohydrates?
By weight, pickles and okra contain similar amounts of carbs - pickle has 2.4g of carbs for 100g and okra has 7.5g of carbohydrates.
Does pickles or okra contain more calcium?
Both pickles and okra are high in calcium. Okra has 40% more calcium than pickle - pickle has 57mg of calcium in 100 grams and okra has 82mg of calcium.