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Cream cheese vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between cream cheese and okra

  • Cream cheese is higher in selenium and vitamin B2, yet okra is higher in manganese, vitamin C, vitamin K, vitamin B1, and fiber.
  • Cream cheese covers your daily saturated fat needs 101% more than okra.

Food varieties used in this article are Cheese, cream and Okra, raw.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Okra
7
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 +18.3%
Contains more PhosphorusPhosphorus +75.4%
Contains more SeleniumSelenium +1128.6%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +126.5%
Contains more IronIron +463.6%
Contains more CopperCopper +505.6%
Contains more ZincZinc +16%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +7063.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Okra
6
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 +755.6%
Contains more Vitamin EVitamin E +218.5%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +769.6%
Contains more Vitamin B3Vitamin B3 +998.9%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more Vitamin KVitamin K +1390.5%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
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 +218.7%
Contains more FatsFats +18026.3%
Contains more OtherOther +49.4%
Contains more CarbsCarbs +35%
Contains more WaterWater +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +52294.1%
Contains more Poly. FatPolyunsaturated fat +5392.6%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Okra
3
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0.34g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Okra DV% diff.
Saturated fat 20.213g 0.026g 92%
Fats 34.44g 0.19g 53%
Cholesterol 101mg 0mg 34%
Manganese 0.011mg 0.788mg 34%
Vitamin A 308µg 36µg 30%
Vitamin C 0mg 23mg 26%
Vitamin K 2.1µg 31.3µg 24%
Monounsaturated fat 8.907g 0.017g 22%
Calories 350kcal 33kcal 16%
Vitamin B1 0.023mg 0.2mg 15%
Selenium 8.6µg 0.7µg 14%
Sodium 314mg 7mg 13%
Folate 9µg 60µg 13%
Vitamin B2 0.23mg 0.06mg 13%
Fiber 0g 3.2g 13%
Vitamin B6 0.056mg 0.215mg 12%
Magnesium 9mg 57mg 11%
Polyunsaturated fat 1.483g 0.027g 10%
Copper 0.018mg 0.109mg 10%
Vitamin B12 0.22µg 0µg 9%
Protein 6.15g 1.93g 8%
Phosphorus 107mg 61mg 7%
Vitamin B3 0.091mg 1mg 6%
Iron 0.11mg 0.62mg 6%
Vitamin B5 0.517mg 0.245mg 5%
Potassium 132mg 299mg 5%
Vitamin E 0.86mg 0.27mg 4%
Choline 27.2mg 12.3mg 3%
Calcium 97mg 82mg 2%
Fructose 0g 0.57g 1%
Carbs 5.52g 7.45g 1%
Zinc 0.5mg 0.58mg 1%
Net carbs 5.52g 4.25g N/A
Sugar 3.76g 1.48g N/A
Starch 0.35g 0.34g 0%
Tryptophan 0.069mg 0.017mg 0%
Threonine 0.233mg 0.065mg 0%
Isoleucine 0.324mg 0.069mg 0%
Leucine 0.657mg 0.105mg 0%
Lysine 0.567mg 0.081mg 0%
Methionine 0.191mg 0.021mg 0%
Phenylalanine 0.291mg 0.065mg 0%
Valine 0.395mg 0.091mg 0%
Histidine 0.175mg 0.031mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese 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
21%
Cream cheese
29%
Okra
Minerals Daily Need Coverage Score
21%
Cream cheese
30%
Okra

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 20.187g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 0)
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.
Which food is richer in vitamins?
?
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.