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  6. Chinook salmon vs. Okra

Chinook salmon vs. Okra — In-Depth Nutrition Comparison

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How are chinook salmon and okra different?

  • Chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium, while okra is higher in manganese and vitamin C.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than okra.

Fish, salmon, chinook, cooked, dry heat and Okra, raw types were used in this article.

Infographic

Chinook salmon vs Okra infographic
Infographic link

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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Okra
Okra
4
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 +114%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +46.8%
Contains more PhosphorusPhosphorus +508.2%
Contains more SeleniumSelenium +6585.7%
Contains more CalciumCalcium +192.9%
Contains more CopperCopper +105.7%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +4047.4%
~equal in Zinc ~0.58mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Okra
Okra
6
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 AVitamin A +313.9%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +904.5%
Contains more Vitamin B5Vitamin B5 +253.1%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +461%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Okra DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.7µg 84%
Vitamin B3 10.045mg 1mg 57%
Protein 25.72g 1.93g 48%
Phosphorus 371mg 61mg 44%
Manganese 0.019mg 0.788mg 33%
Cholesterol 85mg 0mg 28%
Vitamin K 31.3µg 26%
Vitamin C 4.1mg 23mg 21%
Fats 13.38g 0.19g 20%
Vitamin B6 0.462mg 0.215mg 19%
Polyunsaturated fat 2.662g 0.027g 18%
Magnesium 122mg 57mg 15%
Saturated fat 3.214g 0.026g 14%
Monounsaturated fat 5.742g 0.017g 14%
Fiber 0g 3.2g 13%
Vitamin B1 0.044mg 0.2mg 13%
Vitamin A 149µg 36µg 13%
Vitamin B5 0.865mg 0.245mg 12%
Calories 231kcal 33kcal 10%
Vitamin B2 0.154mg 0.06mg 7%
Copper 0.053mg 0.109mg 6%
Potassium 505mg 299mg 6%
Folate 35µg 60µg 6%
Calcium 28mg 82mg 5%
Iron 0.91mg 0.62mg 4%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Carbs 0g 7.45g 2%
Sodium 60mg 7mg 2%
Fructose 0.57g 1%
Net carbs 0g 4.25g N/A
Sugar 1.48g N/A
Zinc 0.56mg 0.58mg 0%
Starch 0.34g 0%
Tryptophan 0.288mg 0.017mg 0%
Threonine 1.127mg 0.065mg 0%
Isoleucine 1.185mg 0.069mg 0%
Leucine 2.09mg 0.105mg 0%
Lysine 2.362mg 0.081mg 0%
Methionine 0.761mg 0.021mg 0%
Phenylalanine 1.004mg 0.065mg 0%
Valine 1.325mg 0.091mg 0%
Histidine 0.757mg 0.031mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Okra
Okra
3
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 +1232.6%
Contains more FatsFats +6942.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Okra
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 +33676.5%
Contains more Poly. FatPolyunsaturated fat +9759.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.