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  6. Okra vs. Cod

Okra vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between okra and cod

  • Okra has more manganese, vitamin K, vitamin C, vitamin A, and folate; however, cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod covers your daily need for vitamin B5, 3055% more than okra.
  • Okra has 313 times more vitamin K than cod. While okra has 31.3µg of vitamin K, cod has only 0.1µg.

These are the specific foods used in this comparison Okra, raw and Fish, cod, Atlantic, raw.

Infographic

Okra vs Cod 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.
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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +78.1%
Contains more CalciumCalcium +412.5%
Contains more IronIron +63.2%
Contains more CopperCopper +289.3%
Contains more ZincZinc +28.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +5153.3%
Contains more PotassiumPotassium +38.1%
Contains more PhosphorusPhosphorus +232.8%
Contains more SeleniumSelenium +4628.6%

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.
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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +757.1%
Contains more Vitamin EVitamin E +137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +62349%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +430.1%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Okra Cod DV% diff.
Vitamin B5 0.245mg 153mg 3055%
Selenium 0.7µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Manganese 0.788mg 0.015mg 34%
Protein 1.93g 17.81g 32%
Vitamin K 31.3µg 0.1µg 26%
Vitamin C 23mg 1mg 24%
Phosphorus 61mg 203mg 20%
Cholesterol 0mg 43mg 14%
Folate 60µg 7µg 13%
Fiber 3.2g 0g 13%
Vitamin B1 0.2mg 0.076mg 10%
Choline 12.3mg 65.2mg 10%
Copper 0.109mg 0.028mg 9%
Calcium 82mg 16mg 7%
Vitamin B3 1mg 2.063mg 7%
Magnesium 57mg 32mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Potassium 299mg 413mg 3%
Vitamin A 36µg 12µg 3%
Iron 0.62mg 0.38mg 3%
Vitamin B6 0.215mg 0.245mg 2%
Calories 33kcal 82kcal 2%
Vitamin E 0.27mg 0.64mg 2%
Sodium 7mg 54mg 2%
Carbs 7.45g 0g 2%
Fructose 0.57g 1%
Zinc 0.58mg 0.45mg 1%
Fats 0.19g 0.67g 1%
Polyunsaturated fat 0.027g 0.231g 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Vitamin B2 0.06mg 0.065mg 0%
Saturated fat 0.026g 0.131g 0%
Monounsaturated fat 0.017g 0.094g 0%
Tryptophan 0.017mg 0.199mg 0%
Threonine 0.065mg 0.781mg 0%
Isoleucine 0.069mg 0.821mg 0%
Leucine 0.105mg 1.447mg 0%
Lysine 0.081mg 1.635mg 0%
Methionine 0.021mg 0.527mg 0%
Phenylalanine 0.065mg 0.695mg 0%
Valine 0.091mg 0.917mg 0%
Histidine 0.031mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +183.3%
Contains more ProteinProtein +822.8%
Contains more FatsFats +252.6%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +452.9%
Contains more Poly. FatPolyunsaturated fat +755.6%

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.