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  6. Pacific saury raw vs. Okra

Pacific saury raw vs. Okra — In-Depth Nutrition Comparison

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Significant differences between pacific saury raw and okra

  • Pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D; however, okra is richer in vitamin K, manganese, vitamin C, vitamin A, and fiber.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than okra.
  • Okra contains less cholesterol.

Specific food types used in this comparison are Fish, pike, northern, raw and Okra, raw.

Infographic

Pacific saury raw vs Okra 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Okra
Okra
7
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%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +260.7%
Contains more SeleniumSelenium +1700%
Contains more MagnesiumMagnesium +83.9%
Contains more CalciumCalcium +43.9%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +12.7%
Contains more CopperCopper +113.7%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +228.3%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Okra
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +206.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +428.5%
Contains more Vitamin CVitamin C +505.3%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin B1Vitamin B1 +244.8%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +300%
~equal in Vitamin B2 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Okra DV% diff.
Vitamin B12 2µg 0µg 83%
Protein 19.26g 1.93g 35%
Vitamin K 0.1µg 31.3µg 26%
Manganese 0.24mg 0.788mg 24%
Phosphorus 220mg 61mg 23%
Selenium 12.6µg 0.7µg 22%
Vitamin C 3.8mg 23mg 21%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Fiber 0g 3.2g 13%
Vitamin D 99IU 0IU 12%
Vitamin B1 0.058mg 0.2mg 12%
Folate 15µg 60µg 11%
Vitamin B5 0.75mg 0.245mg 10%
Choline 65mg 12.3mg 10%
Vitamin B6 0.117mg 0.215mg 8%
Vitamin B3 2.3mg 1mg 8%
Magnesium 31mg 57mg 6%
Copper 0.051mg 0.109mg 6%
Calories 88kcal 33kcal 3%
Calcium 57mg 82mg 3%
Carbs 0g 7.45g 2%
Vitamin A 21µg 36µg 2%
Fructose 0.57g 1%
Sodium 39mg 7mg 1%
Zinc 0.67mg 0.58mg 1%
Iron 0.55mg 0.62mg 1%
Potassium 259mg 299mg 1%
Fats 0.69g 0.19g 1%
Polyunsaturated fat 0.202g 0.027g 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.2mg 0.27mg 0%
Vitamin B2 0.063mg 0.06mg 0%
Saturated fat 0.118g 0.026g 0%
Monounsaturated fat 0.157g 0.017g 0%
Tryptophan 0.216mg 0.017mg 0%
Threonine 0.844mg 0.065mg 0%
Isoleucine 0.887mg 0.069mg 0%
Leucine 1.565mg 0.105mg 0%
Lysine 1.768mg 0.081mg 0%
Methionine 0.57mg 0.021mg 0%
Phenylalanine 0.752mg 0.065mg 0%
Valine 0.992mg 0.091mg 0%
Histidine 0.567mg 0.031mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
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
Contains more ProteinProtein +897.9%
Contains more FatsFats +263.2%
Contains more OtherOther +32.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
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
Contains more Mono. FatMonounsaturated fat +823.5%
Contains more Poly. FatPolyunsaturated fat +648.1%
Contains less Sat. FatSaturated fat -78%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.