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  6. Tuna Bluefin vs. Okra

Tuna Bluefin vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between tuna Bluefin and okra?

  • Tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin A, vitamin B6, vitamin B5, and vitamin B2, while okra is higher in manganese and vitamin C.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Okra has 67 times less selenium than tuna Bluefin. Tuna Bluefin has 46.8µg of selenium, while okra has 0.7µg.

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

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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%
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%
Contains more CalciumCalcium +720%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +3840%
~equal in Potassium ~299mg
~equal in Copper ~0.109mg

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 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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%
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 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +2900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Okra DV% diff.
Vitamin B12 10.88µg 0µg 453%
Selenium 46.8µg 0.7µg 84%
Vitamin A 757µg 36µg 80%
Vitamin B3 10.54mg 1mg 60%
Protein 29.91g 1.93g 56%
Phosphorus 326mg 61mg 38%
Manganese 0.02mg 0.788mg 33%
Vitamin C 0mg 23mg 26%
Vitamin K 31.3µg 26%
Vitamin B6 0.525mg 0.215mg 24%
Vitamin B5 1.37mg 0.245mg 23%
Vitamin B2 0.306mg 0.06mg 19%
Cholesterol 49mg 0mg 16%
Folate 2µg 60µg 15%
Fiber 0g 3.2g 13%
Polyunsaturated fat 1.844g 0.027g 12%
Iron 1.31mg 0.62mg 9%
Fats 6.28g 0.19g 9%
Calories 184kcal 33kcal 8%
Saturated fat 1.612g 0.026g 7%
Vitamin B1 0.278mg 0.2mg 7%
Calcium 10mg 82mg 7%
Monounsaturated fat 2.053g 0.017g 5%
Vitamin E 0.27mg 2%
Zinc 0.77mg 0.58mg 2%
Sodium 50mg 7mg 2%
Magnesium 64mg 57mg 2%
Carbs 0g 7.45g 2%
Choline 12.3mg 2%
Fructose 0.57g 1%
Potassium 323mg 299mg 1%
Net carbs 0g 4.25g N/A
Sugar 1.48g N/A
Copper 0.11mg 0.109mg 0%
Starch 0.34g 0%
Tryptophan 0.335mg 0.017mg 0%
Threonine 1.311mg 0.065mg 0%
Isoleucine 1.378mg 0.069mg 0%
Leucine 2.431mg 0.105mg 0%
Lysine 2.747mg 0.081mg 0%
Methionine 0.885mg 0.021mg 0%
Phenylalanine 1.168mg 0.065mg 0%
Valine 1.541mg 0.091mg 0%
Histidine 0.88mg 0.031mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +1449.7%
Contains more FatsFats +3205.3%
Contains more OtherOther +455.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.6%

Fat Type Comparison

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

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