Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Okra vs. Tilapia — In-Depth Nutrition Comparison

Compare

Significant differences between okra and tilapia

  • Okra has more manganese, vitamin C, vitamin K, and vitamin A; however, tilapia is richer in selenium, vitamin B12, vitamin D, vitamin B3, and phosphorus.
  • Tilapia covers your daily selenium needs 98% more than okra.

Specific food types used in this comparison are Okra, raw and Fish, tilapia, cooked, dry heat.

Infographic

Okra vs Tilapia 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
6
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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more MagnesiumMagnesium +67.6%
Contains more CalciumCalcium +485.7%
Contains more CopperCopper +45.3%
Contains more ZincZinc +41.5%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +2029.7%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +11.3%
Contains more PhosphorusPhosphorus +234.4%
Contains more SeleniumSelenium +7671.4%

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
6
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 0% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin KVitamin K +3377.8%
Contains more FolateFolate +900%
Contains more Vitamin EVitamin E +192.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +374.5%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +317.1%

All nutrients comparison - raw data values

Nutrient Okra Tilapia DV% diff.
Selenium 0.7µg 54.4µg 98%
Vitamin B12 0µg 1.86µg 78%
Protein 1.93g 26.15g 48%
Manganese 0.788mg 0.037mg 33%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0.9µg 25%
Vitamin B3 1mg 4.745mg 23%
Phosphorus 61mg 204mg 20%
Cholesterol 0mg 57mg 19%
Vitamin D 0IU 150IU 19%
Vitamin D 0µg 3.7µg 19%
Folate 60µg 6µg 14%
Fiber 3.2g 0g 13%
Vitamin B1 0.2mg 0.093mg 9%
Vitamin B5 0.245mg 0.664mg 8%
Vitamin B6 0.215mg 0.123mg 7%
Choline 12.3mg 51.3mg 7%
Calcium 82mg 14mg 7%
Calories 33kcal 128kcal 5%
Magnesium 57mg 34mg 5%
Vitamin A 36µg 0µg 4%
Copper 0.109mg 0.075mg 4%
Polyunsaturated fat 0.027g 0.6g 4%
Fats 0.19g 2.65g 4%
Saturated fat 0.026g 0.94g 4%
Vitamin E 0.27mg 0.79mg 3%
Sodium 7mg 56mg 2%
Zinc 0.58mg 0.41mg 2%
Monounsaturated fat 0.017g 0.955g 2%
Potassium 299mg 380mg 2%
Carbs 7.45g 0g 2%
Fructose 0.57g 1%
Vitamin B2 0.06mg 0.073mg 1%
Iron 0.62mg 0.69mg 1%
Net carbs 4.25g 0g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Tryptophan 0.017mg 0.265mg 0%
Threonine 0.065mg 1.156mg 0%
Isoleucine 0.069mg 1.22mg 0%
Leucine 0.105mg 2.04mg 0%
Lysine 0.081mg 2.315mg 0%
Methionine 0.021mg 0.766mg 0%
Phenylalanine 0.065mg 1.05mg 0%
Valine 0.091mg 1.28mg 0%
Histidine 0.031mg 0.585mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

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
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.1%
Contains more OtherOther +-317.9%
Contains more ProteinProtein +1254.9%
Contains more FatsFats +1294.7%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5517.6%
Contains more Poly. FatPolyunsaturated fat +2122.2%

People also compare

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.