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  6. Blue cheese vs. Okra

Blue cheese vs. Okra — In-Depth Nutrition Comparison

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Important differences between blue cheese and okra

  • Blue cheese has more vitamin B12, phosphorus, calcium, vitamin B5, and selenium; however, okra has more manganese and vitamin C.
  • Blue cheese's daily need coverage for saturated fat is 93% more.
  • Okra is lower in cholesterol.

The food varieties used in the comparison are Cheese, blue and Okra, raw.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Okra
Okra
6
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 CalciumCalcium +543.9%
Contains more ZincZinc +358.6%
Contains more PhosphorusPhosphorus +534.4%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +147.8%
Contains more PotassiumPotassium +16.8%
Contains more IronIron +100%
Contains more CopperCopper +172.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +8655.6%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B5Vitamin B5 +605.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~0.27mg
~equal in Vitamin B3 ~1mg

All nutrients comparison - raw data values

Nutrient Blue cheese Okra DV% diff.
Saturated fat 18.669g 0.026g 85%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 7mg 50%
Phosphorus 387mg 61mg 47%
Calcium 528mg 82mg 45%
Fats 28.74g 0.19g 44%
Protein 21.4g 1.93g 39%
Manganese 0.009mg 0.788mg 34%
Vitamin B5 1.729mg 0.245mg 30%
Vitamin C 0mg 23mg 26%
Cholesterol 75mg 0mg 25%
Vitamin B2 0.382mg 0.06mg 25%
Selenium 14.5µg 0.7µg 25%
Vitamin K 2.4µg 31.3µg 24%
Monounsaturated fat 7.778g 0.017g 19%
Zinc 2.66mg 0.58mg 19%
Vitamin A 198µg 36µg 18%
Calories 353kcal 33kcal 16%
Vitamin B1 0.029mg 0.2mg 14%
Fiber 0g 3.2g 13%
Copper 0.04mg 0.109mg 8%
Magnesium 23mg 57mg 8%
Folate 36µg 60µg 6%
Polyunsaturated fat 0.8g 0.027g 5%
Iron 0.31mg 0.62mg 4%
Vitamin B6 0.166mg 0.215mg 4%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Carbs 2.34g 7.45g 2%
Fructose 0.57g 1%
Choline 15.4mg 12.3mg 1%
Potassium 256mg 299mg 1%
Net carbs 2.34g 4.25g N/A
Sugar 0.5g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.25mg 0.27mg 0%
Vitamin B3 1.016mg 1mg 0%
Tryptophan 0.312mg 0.017mg 0%
Threonine 0.785mg 0.065mg 0%
Isoleucine 1.124mg 0.069mg 0%
Leucine 1.919mg 0.105mg 0%
Lysine 1.852mg 0.081mg 0%
Methionine 0.584mg 0.021mg 0%
Phenylalanine 1.087mg 0.065mg 0%
Valine 1.556mg 0.091mg 0%
Histidine 0.758mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +1008.8%
Contains more FatsFats +15026.3%
Contains more OtherOther +501.2%
Contains more CarbsCarbs +218.4%
Contains more WaterWater +111.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +45652.9%
Contains more Poly. FatPolyunsaturated fat +2863%
Contains less Sat. FatSaturated fat -99.9%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.