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  6. Okra vs. Pacific saury raw

Okra vs. Pacific saury raw — In-Depth Nutrition Comparison

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Significant differences between okra and pacific saury raw

  • Okra has more vitamin K, manganese, vitamin C, vitamin A, and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than okra.

Specific food types used in this comparison are Okra, raw and Fish, pike, northern, raw.

Infographic

Okra vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +83.9%
Contains more CalciumCalcium +43.9%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +12.7%
Contains more CopperCopper +113.7%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +228.3%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +260.7%
Contains more SeleniumSelenium +1700%

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
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 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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +505.3%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin B1Vitamin B1 +244.8%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +206.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +428.5%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Okra Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.93g 19.26g 35%
Vitamin K 31.3µg 0.1µg 26%
Manganese 0.788mg 0.24mg 24%
Phosphorus 61mg 220mg 23%
Selenium 0.7µg 12.6µg 22%
Vitamin C 23mg 3.8mg 21%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Fiber 3.2g 0g 13%
Vitamin D 0IU 99IU 12%
Vitamin B1 0.2mg 0.058mg 12%
Folate 60µg 15µg 11%
Vitamin B5 0.245mg 0.75mg 10%
Choline 12.3mg 65mg 10%
Vitamin B6 0.215mg 0.117mg 8%
Vitamin B3 1mg 2.3mg 8%
Magnesium 57mg 31mg 6%
Copper 0.109mg 0.051mg 6%
Calories 33kcal 88kcal 3%
Calcium 82mg 57mg 3%
Carbs 7.45g 0g 2%
Vitamin A 36µg 21µg 2%
Fructose 0.57g 1%
Sodium 7mg 39mg 1%
Zinc 0.58mg 0.67mg 1%
Iron 0.62mg 0.55mg 1%
Potassium 299mg 259mg 1%
Fats 0.19g 0.69g 1%
Polyunsaturated fat 0.027g 0.202g 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.2mg 0%
Vitamin B2 0.06mg 0.063mg 0%
Saturated fat 0.026g 0.118g 0%
Monounsaturated fat 0.017g 0.157g 0%
Tryptophan 0.017mg 0.216mg 0%
Threonine 0.065mg 0.844mg 0%
Isoleucine 0.069mg 0.887mg 0%
Leucine 0.105mg 1.565mg 0%
Lysine 0.081mg 1.768mg 0%
Methionine 0.021mg 0.57mg 0%
Phenylalanine 0.065mg 0.752mg 0%
Valine 0.091mg 0.992mg 0%
Histidine 0.031mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%
Contains more ProteinProtein +897.9%
Contains more FatsFats +263.2%
Contains more OtherOther +32.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +823.5%
Contains more Poly. FatPolyunsaturated fat +648.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.