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Okra vs. Rainbow trout — In-Depth Nutrition Comparison

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How are okra and rainbow trout different?

  • Okra is richer in manganese, vitamin K, and vitamin C, while rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than okra.
  • Okra contains 313 times more vitamin K than rainbow trout. Okra contains 31.3µg of vitamin K, while rainbow trout contains 0.1µg.

Okra, raw and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Okra vs Rainbow trout 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +128%
Contains more CalciumCalcium +228%
Contains more IronIron +100%
Contains more CopperCopper +137%
Contains more ZincZinc +28.9%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +7063.6%
Contains more PotassiumPotassium +26.1%
Contains more PhosphorusPhosphorus +270.5%
Contains more SeleniumSelenium +3271.4%

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
4
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%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +693.1%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +445.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +456.7%
Contains more Vitamin B5Vitamin B5 +580.4%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +428.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more OtherOther +962.5%
Contains more ProteinProtein +933.2%
Contains more FatsFats +3152.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +11541.2%
Contains more Poly. FatPolyunsaturated fat +5481.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.7µg 23.6µg 42%
Protein 1.93g 19.94g 36%
Manganese 0.788mg 0.011mg 34%
Vitamin B3 1mg 5.567mg 29%
Vitamin B5 0.245mg 1.667mg 28%
Vitamin K 31.3µg 0.1µg 26%
Phosphorus 61mg 226mg 24%
Vitamin C 23mg 2.9mg 22%
Cholesterol 0mg 59mg 20%
Vitamin E 0.27mg 2.34mg 14%
Fiber 3.2g 0g 13%
Folate 60µg 11µg 12%
Vitamin B6 0.215mg 0.34mg 10%
Polyunsaturated fat 0.027g 1.507g 10%
Choline 12.3mg 65mg 10%
Fats 0.19g 6.18g 9%
Magnesium 57mg 25mg 8%
Copper 0.109mg 0.046mg 7%
Vitamin B1 0.2mg 0.12mg 7%
Saturated fat 0.026g 1.383g 6%
Calcium 82mg 25mg 6%
Monounsaturated fat 0.017g 1.979g 5%
Calories 33kcal 141kcal 5%
Vitamin A 36µg 84µg 5%
Iron 0.62mg 0.31mg 4%
Vitamin B2 0.06mg 0.09mg 2%
Sodium 7mg 51mg 2%
Potassium 299mg 377mg 2%
Carbs 7.45g 0g 2%
Fructose 0.57g 1%
Zinc 0.58mg 0.45mg 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.017mg 0.234mg 0%
Threonine 0.065mg 0.915mg 0%
Isoleucine 0.069mg 0.962mg 0%
Leucine 0.105mg 1.696mg 0%
Lysine 0.081mg 1.916mg 0%
Methionine 0.021mg 0.618mg 0%
Phenylalanine 0.065mg 0.815mg 0%
Valine 0.091mg 1.075mg 0%
Histidine 0.031mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

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

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
29%
Okra
95%
Rainbow trout
Minerals Daily Need Coverage Score
30%
Okra
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.357g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $6)
Which food is richer in minerals?
?
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.