Salmon vs. Okra
Nutrition comparison of Salmon and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and okra:
- Both okra and salmon are high in potassium.
- Okra has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Okra is an excellent source of Vitamin C, calcium and dietary fiber.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and okra has 74% less calories than salmon - okra has 33 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to okra per calorie. Salmon has a macronutrient ratio of 67:0:33 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Okra | |
|---|---|---|
| Protein | 67% | 19% |
| Carbohydrates | ~ | 76% |
| Fat | 33% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than okra - okra has 7.5g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Okra is an excellent source of dietary fiber and it has more dietary fiber than salmon - okra has 3.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than okra - okra has 1.5g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 962% more protein than okra - okra has 1.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both okra and salmon are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and okra are low in trans fat - salmon has 0.03g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Okra has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has more Vitamin C than salmon - okra has 23mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Okra and salmon contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than okra - salmon has 435iu of Vitamin D per 100 grams and okra does not contain significant amounts.
Vitamin E
Okra and salmon contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Okra has 77 times more Vitamin K than salmon - okra has 31.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Okra has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and okra contain significant amounts of riboflavin.
| Salmon | Okra | |
|---|---|---|
| Thiamin | 0.08 MG | 0.2 MG |
| Riboflavin | 0.105 MG | 0.06 MG |
| Niacin | 7.995 MG | 1 MG |
| Pantothenic acid | 1.03 MG | 0.245 MG |
| Vitamin B6 | 0.611 MG | 0.215 MG |
| Folate | 4 UG | 60 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Okra is an excellent source of calcium and it has 10 times more calcium than salmon - okra has 82mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Okra and salmon contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both okra and salmon are high in potassium. Salmon has 22% more potassium than okra - okra has 299mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than okra per 100 grams.
| Salmon | Okra | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.001 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than okra per 100 grams.
| Salmon | Okra | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.026 G |
| Total | 0.085 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or salmon contain more calories in 100 grams?Salmon is high in calories and okra has 70% less calories than salmon - okra has 33 calories in 100g and salmon has 127 calories.
Is okra or salmon better for protein?
Salmon is a fantastic source of protein and it has 960% more protein than okra - okra has 1.9g of protein per 100 grams and salmon has 20.5g of protein.
Does okra or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than okra - okra has 7.5g of carbs for 100g and salmon has no carbs..
Does okra or salmon contain more calcium?
Okra is a rich source of calcium and it has 10 times more calcium than salmon - okra has 82mg of calcium in 100 grams and salmon has 7mg of calcium.
Does okra or salmon contain more potassium?
Both okra and salmon are high in potassium. Salmon has 20% more potassium than okra - okra has 299mg of potassium in 100 grams and salmon has 366mg of potassium.