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  6. Okra vs. Tuna Bluefin

Okra vs. Tuna Bluefin — In-Depth Nutrition Comparison

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What are the main differences between okra and tuna Bluefin?

  • Okra is richer in manganese and vitamin C, while tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin A, vitamin B6, vitamin B5, and vitamin B2.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.

We used Okra, raw and Fish, tuna, fresh, bluefin, cooked, dry heat types in this comparison.

Infographic

Okra vs Tuna Bluefin 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
3
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +720%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +3840%
Contains more MagnesiumMagnesium +12.3%
Contains more IronIron +111.3%
Contains more ZincZinc +32.8%
Contains more PhosphorusPhosphorus +434.4%
Contains more SeleniumSelenium +6585.7%
~equal in Potassium ~323mg
~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
Okra
5
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2002.8%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +954%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Okra Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Selenium 0.7µg 46.8µg 84%
Vitamin A 36µg 757µg 80%
Vitamin B3 1mg 10.54mg 60%
Protein 1.93g 29.91g 56%
Phosphorus 61mg 326mg 38%
Manganese 0.788mg 0.02mg 33%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 26%
Vitamin B6 0.215mg 0.525mg 24%
Vitamin B5 0.245mg 1.37mg 23%
Vitamin B2 0.06mg 0.306mg 19%
Cholesterol 0mg 49mg 16%
Folate 60µg 2µg 15%
Fiber 3.2g 0g 13%
Polyunsaturated fat 0.027g 1.844g 12%
Iron 0.62mg 1.31mg 9%
Fats 0.19g 6.28g 9%
Calories 33kcal 184kcal 8%
Saturated fat 0.026g 1.612g 7%
Vitamin B1 0.2mg 0.278mg 7%
Calcium 82mg 10mg 7%
Monounsaturated fat 0.017g 2.053g 5%
Vitamin E 0.27mg 2%
Zinc 0.58mg 0.77mg 2%
Sodium 7mg 50mg 2%
Magnesium 57mg 64mg 2%
Carbs 7.45g 0g 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Potassium 299mg 323mg 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 0.335mg 0%
Threonine 0.065mg 1.311mg 0%
Isoleucine 0.069mg 1.378mg 0%
Leucine 0.105mg 2.431mg 0%
Lysine 0.081mg 2.747mg 0%
Methionine 0.021mg 0.885mg 0%
Phenylalanine 0.065mg 1.168mg 0%
Valine 0.091mg 1.541mg 0%
Histidine 0.031mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.6%
Contains more ProteinProtein +1449.7%
Contains more FatsFats +3205.3%
Contains more OtherOther +455.3%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +11976.5%
Contains more Poly. FatPolyunsaturated fat +6729.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.