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.
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.
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) .
Pinto Beans g
()
|
Daily Values (%) |
Okra g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 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.