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  6. Sardine vs. Okra

Sardine vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Sardine and Okra?

  • Sardine is richer in Vitamin B12, Selenium, Phosphorus, Vitamin D, Calcium, Iron, and Vitamin B3, while Okra is higher in Manganese, and Vitamin C.
  • Sardine's daily need coverage for Vitamin B12 is 373% higher.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Okra, raw types in this comparison.

Infographic

Sardine 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.
Sardine
Sardine
7
:
3
Okra
Okra
Contains more Calcium +365.9%
Contains more Iron +371%
Contains more Phosphorus +703.3%
Contains more Potassium +32.8%
Contains more Zinc +125.9%
Contains more Copper +70.6%
Contains more Selenium +7428.6%
Contains more Magnesium +46.2%
Contains less Sodium -97.7%
Contains more Manganese +629.6%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +365.9%
Contains more Iron +371%
Contains more Phosphorus +703.3%
Contains more Potassium +32.8%
Contains more Zinc +125.9%
Contains more Copper +70.6%
Contains more Selenium +7428.6%
Contains more Magnesium +46.2%
Contains less Sodium -97.7%
Contains more Manganese +629.6%

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.
Sardine
Sardine
6
:
6
Okra
Okra
Contains more Vitamin E +655.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +162%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +563%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +28.7%
Contains more Folate +500%
Contains more Vitamin K +1103.8%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +655.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +278.3%
Contains more Vitamin B3 +424.5%
Contains more Vitamin B5 +162%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +563%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +28.7%
Contains more Folate +500%
Contains more Vitamin K +1103.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Okra
Okra
Contains more Protein +1175.6%
Contains more Fats +5926.3%
Contains more Other +408.2%
Contains more Carbs +∞%
Contains more Water +50.3%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Okra
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 Protein +1175.6%
Contains more Fats +5926.3%
Contains more Other +408.2%
Contains more Carbs +∞%
Contains more Water +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +22658.8%
Contains more Polyunsaturated fat +18966.7%
Contains less Saturated Fat -98.3%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +22658.8%
Contains more Polyunsaturated fat +18966.7%
Contains less Saturated Fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Okra Opinion
Net carbs 0g 4.25g Okra
Protein 24.62g 1.93g Sardine
Fats 11.45g 0.19g Sardine
Carbs 0g 7.45g Okra
Calories 208kcal 33kcal Sardine
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0g 1.48g Sardine
Fiber 0g 3.2g Okra
Calcium 382mg 82mg Sardine
Iron 2.92mg 0.62mg Sardine
Magnesium 39mg 57mg Okra
Phosphorus 490mg 61mg Sardine
Potassium 397mg 299mg Sardine
Sodium 307mg 7mg Okra
Zinc 1.31mg 0.58mg Sardine
Copper 0.186mg 0.109mg Sardine
Manganese 0.108mg 0.788mg Okra
Selenium 52.7µg 0.7µg Sardine
Vitamin A 108IU 716IU Okra
Vitamin A RAE 32µg 36µg Okra
Vitamin E 2.04mg 0.27mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 23mg Okra
Vitamin B1 0.08mg 0.2mg Okra
Vitamin B2 0.227mg 0.06mg Sardine
Vitamin B3 5.245mg 1mg Sardine
Vitamin B5 0.642mg 0.245mg Sardine
Vitamin B6 0.167mg 0.215mg Okra
Folate 10µg 60µg Okra
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 31.3µg Okra
Tryptophan 0.276mg 0.017mg Sardine
Threonine 1.079mg 0.065mg Sardine
Isoleucine 1.134mg 0.069mg Sardine
Leucine 2.001mg 0.105mg Sardine
Lysine 2.26mg 0.081mg Sardine
Methionine 0.729mg 0.021mg Sardine
Phenylalanine 0.961mg 0.065mg Sardine
Valine 1.268mg 0.091mg Sardine
Histidine 0.725mg 0.031mg Sardine
Cholesterol 142mg 0mg Okra
Saturated Fat 1.528g 0.026g Okra
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 0.017g Sardine
Polyunsaturated fat 5.148g 0.027g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
33%
Okra
Minerals Daily Need Coverage Score
94%
Sardine
30%
Okra

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 300mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 1.502g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.