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  6. Okra vs. Cod liver oil

Okra vs. Cod liver oil — In-Depth Nutrition Comparison

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What are the differences between Okra and Cod liver oil?

  • Okra is higher in Manganese, Vitamin C, Vitamin B6, Folate, Magnesium, and Fiber, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3329% more.
  • Okra has less Saturated Fat.

We used Okra, raw and Fish oil, cod liver types in this article.

Infographic

Okra vs Cod liver oil 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
9
:
1
Cod liver oil
Cod liver oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +13866.5%
Contains more Vitamin D +∞%
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%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +13866.5%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +52531.6%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +52531.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +274670.6%
Contains more Polyunsaturated fat +83385.2%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +274670.6%
Contains more Polyunsaturated fat +83385.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Cod liver oil Opinion
Net carbs 4.25g 0g Okra
Protein 1.93g 0g Okra
Fats 0.19g 100g Cod liver oil
Carbs 7.45g 0g Okra
Calories 33kcal 902kcal Cod liver oil
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Cod liver oil
Fiber 3.2g 0g Okra
Calcium 82mg 0mg Okra
Iron 0.62mg 0mg Okra
Magnesium 57mg 0mg Okra
Phosphorus 61mg 0mg Okra
Potassium 299mg 0mg Okra
Sodium 7mg 0mg Cod liver oil
Zinc 0.58mg 0mg Okra
Copper 0.109mg 0mg Okra
Manganese 0.788mg 0mg Okra
Selenium 0.7µg 0µg Okra
Vitamin A 716IU 100000IU Cod liver oil
Vitamin A RAE 36µg 30000µg Cod liver oil
Vitamin E 0.27mg Okra
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg Okra
Vitamin B2 0.06mg 0mg Okra
Vitamin B3 1mg 0mg Okra
Vitamin B5 0.245mg 0mg Okra
Vitamin B6 0.215mg 0mg Okra
Folate 60µg 0µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Cholesterol 0mg 570mg Okra
Saturated Fat 0.026g 22.608g Okra
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 0.017g 46.711g Cod liver oil
Polyunsaturated fat 0.027g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cod liver oil
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
33%
Okra
1125%
Cod liver oil
Minerals Daily Need Coverage Score
30%
Okra
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 22.582g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $4)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)

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 liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.