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Tuna salad vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between tuna salad and okra?

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

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

Infographic

Tuna salad vs Okra infographic
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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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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%
Contains more IronIron +61.3%
Contains more CopperCopper +33%
Contains more PhosphorusPhosphorus +191.8%
Contains more SeleniumSelenium +5785.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +382.4%
Contains more PotassiumPotassium +68%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1870%
~equal in Zinc ~0.58mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +570%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +945.5%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B6Vitamin B6 +165.4%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +731.1%
Contains more FatsFats +4773.7%
Contains more CarbsCarbs +26.3%
Contains more OtherOther +150.6%
Contains more WaterWater +41.8%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Tuna salad
29%
Okra
Minerals Daily Need Coverage Score
49%
Tuna salad
30%
Okra

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 1.518g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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.

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