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Okra vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are okra and skipjack tuna different?

  • Okra is richer in manganese, vitamin C, vitamin B1, and vitamin A, while skipjack tuna is higher in vitamin B3, vitamin B1,2, selenium, vitamin B6, and phosphorus.
  • Skipjack tuna covers your daily need for vitamin B3, 111% more than okra.
  • Okra contains 41 times more manganese than skipjack tuna. Okra contains 0.788mg of manganese, while skipjack tuna contains 0.019mg.

Okra, raw and Fish, tuna, skipjack, fresh, cooked, dry heat types were used in this article.

Infographic

Okra vs Skipjack tuna 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
4
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +29.5%
Contains more CalciumCalcium +121.6%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +4047.4%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +158.1%
Contains more ZincZinc +81%
Contains more PhosphorusPhosphorus +367.2%
Contains more SeleniumSelenium +6585.7%
~equal in Copper ~0.11mg

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
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +426.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +1775.6%
Contains more Vitamin B5Vitamin B5 +98%
Contains more Vitamin B6Vitamin B6 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.8%
Contains more ProteinProtein +1361.7%
Contains more FatsFats +578.9%
Contains more OtherOther +867.1%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1329.4%
Contains more Poly. FatPolyunsaturated fat +1392.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Skipjack tuna DV% diff.
Vitamin B3 1mg 18.756mg 111%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.7µg 46.8µg 84%
Vitamin B6 0.215mg 0.981mg 59%
Protein 1.93g 28.21g 53%
Manganese 0.788mg 0.019mg 33%
Phosphorus 61mg 285mg 32%
Vitamin K 31.3µg 26%
Vitamin C 23mg 1mg 24%
Cholesterol 0mg 60mg 20%
Vitamin B1 0.2mg 0.038mg 14%
Folate 60µg 10µg 13%
Fiber 3.2g 0g 13%
Iron 0.62mg 1.6mg 12%
Potassium 299mg 522mg 7%
Calories 33kcal 132kcal 5%
Vitamin B5 0.245mg 0.485mg 5%
Vitamin B2 0.06mg 0.122mg 5%
Calcium 82mg 37mg 5%
Zinc 0.58mg 1.05mg 4%
Polyunsaturated fat 0.027g 0.403g 3%
Magnesium 57mg 44mg 3%
Vitamin A 36µg 18µg 2%
Choline 12.3mg 2%
Sodium 7mg 47mg 2%
Vitamin E 0.27mg 2%
Carbs 7.45g 0g 2%
Saturated fat 0.026g 0.42g 2%
Fats 0.19g 1.29g 2%
Fructose 0.57g 1%
Monounsaturated fat 0.017g 0.243g 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g N/A
Copper 0.109mg 0.11mg 0%
Starch 0.34g 0%
Tryptophan 0.017mg 0.316mg 0%
Threonine 0.065mg 1.237mg 0%
Isoleucine 0.069mg 1.3mg 0%
Leucine 0.105mg 2.293mg 0%
Lysine 0.081mg 2.59mg 0%
Methionine 0.021mg 0.835mg 0%
Phenylalanine 0.065mg 1.101mg 0%
Valine 0.091mg 1.453mg 0%
Histidine 0.031mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
72%
Skipjack tuna
Minerals Daily Need Coverage Score
30%
Okra
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.394g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $7)
Which food is richer in vitamins?
?
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.