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Pistachio vs. Okra — In-Depth Nutrition Comparison

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How are pistachios and okra different?

  • Pistachios are higher in copper, vitamin B6, phosphorus, vitamin B1, iron, fiber, potassium, and manganese; however, okra is richer in vitamin C.
  • Daily need coverage for copper for pistachios is 132% higher.
  • Pistachios contain 227 times more saturated fat than okra. While pistachios contain 5.907g of saturated fat, okra contains only 0.026g.

Nuts, pistachio nuts, raw and Okra, raw are the varieties used in this article.

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Pistachio vs Okra infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Okra
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more MagnesiumMagnesium +112.3%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +242.8%
Contains more IronIron +532.3%
Contains more CopperCopper +1092.7%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +703.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +52.3%
Contains more SeleniumSelenium +900%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Okra
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin EVitamin E +959.3%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +690.7%
Contains more Vitamin CVitamin C +310.7%
Contains more Vitamin AVitamin A +38.5%
Contains more FolateFolate +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Okra DV% diff.
Copper 1.3mg 0.109mg 132%
Vitamin B6 1.7mg 0.215mg 114%
Polyunsaturated fat 14.38g 0.027g 96%
Fats 45.32g 0.19g 69%
Phosphorus 490mg 61mg 61%
Monounsaturated fat 23.257g 0.017g 58%
Vitamin B1 0.87mg 0.2mg 56%
Iron 3.92mg 0.62mg 41%
Protein 20.16g 1.93g 36%
Fiber 10.6g 3.2g 30%
Saturated fat 5.907g 0.026g 27%
Vitamin K 31.3µg 26%
Calories 560kcal 33kcal 26%
Potassium 1025mg 299mg 21%
Vitamin C 5.6mg 23mg 19%
Manganese 1.2mg 0.788mg 18%
Vitamin E 2.86mg 0.27mg 17%
Zinc 2.2mg 0.58mg 15%
Magnesium 121mg 57mg 15%
Selenium 7µg 0.7µg 11%
Vitamin B2 0.16mg 0.06mg 8%
Carbs 27.17g 7.45g 7%
Vitamin B5 0.52mg 0.245mg 6%
Folate 51µg 60µg 2%
Choline 12.3mg 2%
Calcium 105mg 82mg 2%
Vitamin B3 1.3mg 1mg 2%
Vitamin A 26µg 36µg 1%
Starch 1.67g 0.34g 1%
Net carbs 16.57g 4.25g N/A
Sugar 7.66g 1.48g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.017mg 0%
Threonine 0.684mg 0.065mg 0%
Isoleucine 0.917mg 0.069mg 0%
Leucine 1.604mg 0.105mg 0%
Lysine 1.138mg 0.081mg 0%
Methionine 0.36mg 0.021mg 0%
Phenylalanine 1.092mg 0.065mg 0%
Valine 1.249mg 0.091mg 0%
Histidine 0.512mg 0.031mg 0%
Fructose 0.24g 0.57g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +944.6%
Contains more FatsFats +23752.6%
Contains more CarbsCarbs +264.7%
Contains more OtherOther +250.6%
Contains more WaterWater +1949.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +136705.9%
Contains more Poly. FatPolyunsaturated fat +53159.3%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Okra
1
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +391.2%
Contains more SucroseSucrose +1045%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +137.5%
~equal in Glucose ~0.32g
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.