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  6. Tuna salad vs. Okra

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
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
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

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

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
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
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%

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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. 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.