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  6. Sockeye salmon vs. Okra

Sockeye salmon vs. Okra — In-Depth Nutrition Comparison

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The main differences between Sockeye salmon and Okra

  • Sockeye salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, yet Okra is richer in Manganese, Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Sockeye salmon is 186% higher.

Food types used in this article are Fish, salmon, sockeye, cooked, dry heat and Okra, raw.

Infographic

Sockeye salmon 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.
Sockeye salmon
Sockeye salmon
3
:
7
Okra
Okra
Contains more Phosphorus +400%
Contains more Potassium +45.8%
Contains more Selenium +4971.4%
Contains more Calcium +645.5%
Contains more Iron +19.2%
Contains more Magnesium +58.3%
Contains less Sodium -92.4%
Contains more Copper +43.4%
Contains more Manganese +5961.5%
Equal in Zinc - 0.58
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Phosphorus +400%
Contains more Potassium +45.8%
Contains more Selenium +4971.4%
Contains more Calcium +645.5%
Contains more Iron +19.2%
Contains more Magnesium +58.3%
Contains less Sodium -92.4%
Contains more Copper +43.4%
Contains more Manganese +5961.5%
Equal in Zinc - 0.58

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.
Sockeye salmon
Sockeye salmon
7
:
5
Okra
Okra
Contains more Vitamin E +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +912.3%
Contains more Vitamin B5 +420%
Contains more Vitamin B6 +284.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +271%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.4%
Contains more Folate +757.1%
Contains more Vitamin K +31200%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +266.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +310%
Contains more Vitamin B3 +912.3%
Contains more Vitamin B5 +420%
Contains more Vitamin B6 +284.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +271%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.4%
Contains more Folate +757.1%
Contains more Vitamin K +31200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
3
Okra
Okra
Contains more Protein +1272%
Contains more Fats +2831.6%
Contains more Carbs +∞%
Contains more Water +33%
Contains more Other +37.1%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Okra
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 Protein +1272%
Contains more Fats +2831.6%
Contains more Carbs +∞%
Contains more Water +33%
Contains more Other +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +10864.7%
Contains more Polyunsaturated fat +4814.8%
Contains less Saturated Fat -97.3%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +10864.7%
Contains more Polyunsaturated fat +4814.8%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Okra
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Okra Opinion
Net carbs 0g 4.25g Okra
Protein 26.48g 1.93g Sockeye salmon
Fats 5.57g 0.19g Sockeye salmon
Carbs 0g 7.45g Okra
Calories 156kcal 33kcal Sockeye salmon
Starch 0g 0.34g Okra
Fructose 0g 0.57g Okra
Sugar 0g 1.48g Sockeye salmon
Fiber 0g 3.2g Okra
Calcium 11mg 82mg Okra
Iron 0.52mg 0.62mg Okra
Magnesium 36mg 57mg Okra
Phosphorus 305mg 61mg Sockeye salmon
Potassium 436mg 299mg Sockeye salmon
Sodium 92mg 7mg Okra
Zinc 0.55mg 0.58mg Okra
Copper 0.076mg 0.109mg Okra
Manganese 0.013mg 0.788mg Okra
Selenium 35.5µg 0.7µg Sockeye salmon
Vitamin A 193IU 716IU Okra
Vitamin A RAE 58µg 36µg Sockeye salmon
Vitamin E 0.99mg 0.27mg Sockeye salmon
Vitamin D 670IU 0IU Sockeye salmon
Vitamin D 16.7µg 0µg Sockeye salmon
Vitamin C 0mg 23mg Okra
Vitamin B1 0.157mg 0.2mg Okra
Vitamin B2 0.246mg 0.06mg Sockeye salmon
Vitamin B3 10.123mg 1mg Sockeye salmon
Vitamin B5 1.274mg 0.245mg Sockeye salmon
Vitamin B6 0.827mg 0.215mg Sockeye salmon
Folate 7µg 60µg Okra
Vitamin B12 4.47µg 0µg Sockeye salmon
Vitamin K 0.1µg 31.3µg Okra
Tryptophan 0.335mg 0.017mg Sockeye salmon
Threonine 1.247mg 0.065mg Sockeye salmon
Isoleucine 1.274mg 0.069mg Sockeye salmon
Leucine 2.185mg 0.105mg Sockeye salmon
Lysine 2.574mg 0.081mg Sockeye salmon
Methionine 0.858mg 0.021mg Sockeye salmon
Phenylalanine 1.086mg 0.065mg Sockeye salmon
Valine 1.461mg 0.091mg Sockeye salmon
Histidine 0.711mg 0.031mg Sockeye salmon
Cholesterol 61mg 0mg Okra
Trans Fat 0.023g 0g Okra
Saturated Fat 0.969g 0.026g Okra
Omega-3 - DHA 0.56g 0g Sockeye salmon
Omega-3 - EPA 0.299g 0g Sockeye salmon
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 0.017g Sockeye salmon
Polyunsaturated fat 1.327g 0.027g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Sockeye salmon
33%
Okra
Minerals Daily Need Coverage Score
47%
Sockeye salmon
30%
Okra

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.943g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $12)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.