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  6. Halibut raw vs. Okra

Halibut raw vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between halibut raw and okra?

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, while okra is higher in manganese, vitamin K, vitamin C, and folate.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • Okra is lower in cholesterol.

We used Fish, halibut, Greenland, raw and Okra, raw types in this comparison.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Okra
Okra
7
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 PhosphorusPhosphorus +168.9%
Contains more SeleniumSelenium +5114.3%
Contains more MagnesiumMagnesium +119.2%
Contains more CalciumCalcium +2633.3%
Contains more PotassiumPotassium +11.6%
Contains more CopperCopper +263.3%
Contains more ZincZinc +45%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +6466.7%
~equal in Iron ~0.62mg

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Okra
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 +170.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +402.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +5900%
~equal in Vitamin B5 ~0.245mg

All nutrients comparison - raw data values

Nutrient Halibut raw Okra DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 0.7µg 65%
Vitamin B12 1µg 0µg 42%
Manganese 0.012mg 0.788mg 34%
Vitamin C 0mg 23mg 26%
Vitamin K 0.1µg 31.3µg 26%
Protein 14.37g 1.93g 25%
Fats 13.84g 0.19g 21%
Monounsaturated fat 8.378g 0.017g 21%
Vitamin B6 0.42mg 0.215mg 16%
Phosphorus 164mg 61mg 15%
Folate 1µg 60µg 15%
Cholesterol 46mg 0mg 15%
Fiber 0g 3.2g 13%
Vitamin B1 0.06mg 0.2mg 12%
Saturated fat 2.419g 0.026g 11%
Copper 0.03mg 0.109mg 9%
Choline 61.8mg 12.3mg 9%
Polyunsaturated fat 1.367g 0.027g 9%
Calories 186kcal 33kcal 8%
Calcium 3mg 82mg 8%
Magnesium 26mg 57mg 7%
Vitamin E 0.73mg 0.27mg 3%
Sodium 80mg 7mg 3%
Vitamin B3 1.5mg 1mg 3%
Vitamin B2 0.08mg 0.06mg 2%
Vitamin A 14µg 36µg 2%
Zinc 0.4mg 0.58mg 2%
Carbs 0g 7.45g 2%
Fructose 0.57g 1%
Iron 0.66mg 0.62mg 1%
Potassium 268mg 299mg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin B5 0.25mg 0.245mg 0%
Tryptophan 0.161mg 0.017mg 0%
Threonine 0.63mg 0.065mg 0%
Isoleucine 0.662mg 0.069mg 0%
Leucine 1.168mg 0.105mg 0%
Lysine 1.32mg 0.081mg 0%
Methionine 0.425mg 0.021mg 0%
Phenylalanine 0.561mg 0.065mg 0%
Valine 0.74mg 0.091mg 0%
Histidine 0.423mg 0.031mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Okra
Okra
2
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 +644.6%
Contains more FatsFats +7184.2%
Contains more OtherOther +78.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +49182.4%
Contains more Poly. FatPolyunsaturated fat +4963%
Contains less Sat. FatSaturated fat -98.9%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.