Okra vs. Swordfish — In-Depth Nutrition Comparison
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How are okra and swordfish different?
- Okra is higher in manganese, vitamin K, and vitamin C; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
- Daily need coverage for selenium for swordfish is 123% higher.
Okra, raw and Fish, swordfish, cooked, dry heat are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +62.9% |
| Contains more CalciumCalcium | +1266.7% |
| Contains more IronIron | +37.8% |
| Contains more CopperCopper | +137% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +5961.5% |
| Contains more PotassiumPotassium | +66.9% |
| Contains more ZincZinc | +34.5% |
| Contains more PhosphorusPhosphorus | +398.4% |
| Contains more SeleniumSelenium | +9685.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +124.7% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +2900% |
| Contains more Vitamin AVitamin A | +19.4% |
| Contains more Vitamin EVitamin E | +792.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +825.4% |
| Contains more Vitamin B5Vitamin B5 | +70.2% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +530.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 68.5µg | 123% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 1mg | 9.254mg | 52% |
| Protein | 1.93g | 23.45g | 43% |
| Phosphorus | 61mg | 304mg | 35% |
| Manganese | 0.788mg | 0.013mg | 34% |
| Vitamin B6 | 0.215mg | 0.615mg | 31% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin K | 31.3µg | 0.1µg | 26% |
| Folate | 60µg | 2µg | 15% |
| Vitamin E | 0.27mg | 2.41mg | 14% |
| Fiber | 3.2g | 0g | 13% |
| Choline | 12.3mg | 77.5mg | 12% |
| Fats | 0.19g | 7.93g | 12% |
| Saturated fat | 0.026g | 1.911g | 9% |
| Polyunsaturated fat | 0.027g | 1.368g | 9% |
| Vitamin B1 | 0.2mg | 0.089mg | 9% |
| Monounsaturated fat | 0.017g | 3.544g | 9% |
| Calcium | 82mg | 6mg | 8% |
| Calories | 33kcal | 172kcal | 7% |
| Copper | 0.109mg | 0.046mg | 7% |
| Potassium | 299mg | 499mg | 6% |
| Magnesium | 57mg | 35mg | 5% |
| Sodium | 7mg | 97mg | 4% |
| Vitamin B5 | 0.245mg | 0.417mg | 3% |
| Zinc | 0.58mg | 0.78mg | 2% |
| Iron | 0.62mg | 0.45mg | 2% |
| Carbs | 7.45g | 0g | 2% |
| Vitamin A | 36µg | 43µg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 0g | N/A |
| Sugar | 1.48g | 0g | N/A |
| Starch | 0.34g | 0% | |
| Vitamin B2 | 0.06mg | 0.063mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.017mg | 0.265mg | 0% |
| Threonine | 0.065mg | 1.035mg | 0% |
| Isoleucine | 0.069mg | 1.088mg | 0% |
| Leucine | 0.105mg | 1.919mg | 0% |
| Lysine | 0.081mg | 2.168mg | 0% |
| Methionine | 0.021mg | 0.699mg | 0% |
| Phenylalanine | 0.065mg | 0.922mg | 0% |
| Valine | 0.091mg | 1.216mg | 0% |
| Histidine | 0.031mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.2% |
| Contains more OtherOther | +136.1% |
| Contains more ProteinProtein | +1115% |
| Contains more FatsFats | +4073.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +20747.1% |
| Contains more Poly. FatPolyunsaturated fat | +4966.7% |
