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  6. Okra vs. Tuna salad

Okra vs. Tuna salad — In-Depth Nutrition Comparison

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What are the main differences between okra and tuna salad?

  • Okra is richer in manganese, vitamin C, vitamin B1, folate, and fiber, while tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Tuna salad's daily need coverage for selenium is 74% higher.
  • Okra is lower in sodium.

We used Okra, raw and Fish, tuna salad types in this comparison.

Infographic

Okra vs Tuna salad 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
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +382.4%
Contains more PotassiumPotassium +68%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1870%
Contains more IronIron +61.3%
Contains more CopperCopper +33%
Contains more PhosphorusPhosphorus +191.8%
Contains more SeleniumSelenium +5785.7%
~equal in Zinc ~0.56mg

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
8
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +945.5%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B6Vitamin B6 +165.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +570%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.26mg

All nutrients comparison - raw data values

Nutrient Okra Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1mg 6.7mg 36%
Manganese 0.788mg 0.04mg 33%
Protein 1.93g 16.04g 28%
Polyunsaturated fat 0.027g 4.122g 27%
Vitamin K 31.3µg 26%
Vitamin C 23mg 2.2mg 23%
Phosphorus 61mg 178mg 17%
Sodium 7mg 402mg 17%
Fats 0.19g 9.26g 14%
Vitamin B1 0.2mg 0.031mg 14%
Fiber 3.2g 0g 13%
Folate 60µg 8µg 13%
Vitamin B6 0.215mg 0.081mg 10%
Magnesium 57mg 19mg 9%
Calories 33kcal 187kcal 8%
Saturated fat 0.026g 1.544g 7%
Monounsaturated fat 0.017g 2.887g 7%
Calcium 82mg 17mg 7%
Iron 0.62mg 1mg 5%
Potassium 299mg 178mg 4%
Cholesterol 0mg 13mg 4%
Copper 0.109mg 0.145mg 4%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Fructose 0.57g 1%
Vitamin B2 0.06mg 0.07mg 1%
Carbs 7.45g 9.41g 1%
Vitamin A 36µg 24µg 1%
Net carbs 4.25g 9.41g N/A
Sugar 1.48g N/A
Zinc 0.58mg 0.56mg 0%
Starch 0.34g 0%
Vitamin B5 0.245mg 0.26mg 0%
Tryptophan 0.017mg 0.18mg 0%
Threonine 0.065mg 0.701mg 0%
Isoleucine 0.069mg 0.739mg 0%
Leucine 0.105mg 1.293mg 0%
Lysine 0.081mg 1.457mg 0%
Methionine 0.021mg 0.47mg 0%
Phenylalanine 0.065mg 0.626mg 0%
Valine 0.091mg 0.824mg 0%
Histidine 0.031mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +41.8%
Contains more ProteinProtein +731.1%
Contains more FatsFats +4773.7%
Contains more CarbsCarbs +26.3%
Contains more OtherOther +150.6%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +16882.4%
Contains more Poly. FatPolyunsaturated fat +15166.7%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.