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Mozzarella vs. Okra — In-Depth Nutrition Comparison

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A recap on differences between mozzarella and okra

  • Mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2, yet okra is higher in vitamin C and vitamin K.
  • Mozzarella covers your daily phosphorus needs 66% more than okra.
  • The amount of cholesterol in okra is lower.

Food varieties used in this article are Cheese, mozzarella, low sodium and Okra, raw.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +791.5%
Contains more ZincZinc +439.7%
Contains more PhosphorusPhosphorus +759%
Contains more SeleniumSelenium +2142.9%
Contains more MagnesiumMagnesium +119.2%
Contains more PotassiumPotassium +214.7%
Contains more IronIron +148%
Contains more CopperCopper +303.7%
Contains less SodiumSodium -56.3%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 AVitamin A +280.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin KVitamin K +1638.9%
Contains more FolateFolate +566.7%

All nutrients comparison - raw data values

Nutrient Mozzarella Okra DV% diff.
Phosphorus 524mg 61mg 66%
Calcium 731mg 82mg 65%
Protein 27.5g 1.93g 51%
Saturated fat 10.867g 0.026g 49%
Vitamin B12 0.92µg 0µg 38%
Manganese 0.788mg 34%
Selenium 15.7µg 0.7µg 27%
Vitamin C 0mg 23mg 26%
Fats 17.1g 0.19g 26%
Vitamin K 1.8µg 31.3µg 25%
Zinc 3.13mg 0.58mg 23%
Vitamin B2 0.34mg 0.06mg 22%
Cholesterol 54mg 0mg 18%
Vitamin B1 0.02mg 0.2mg 15%
Folate 9µg 60µg 13%
Fiber 0g 3.2g 13%
Monounsaturated fat 4.844g 0.017g 12%
Calories 280kcal 33kcal 12%
Vitamin A 137µg 36µg 11%
Vitamin B6 0.08mg 0.215mg 10%
Copper 0.027mg 0.109mg 9%
Magnesium 26mg 57mg 7%
Vitamin B3 0.12mg 1mg 6%
Potassium 95mg 299mg 6%
Iron 0.25mg 0.62mg 5%
Vitamin B5 0.245mg 5%
Polyunsaturated fat 0.509g 0.027g 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Fructose 0.57g 1%
Carbs 3.1g 7.45g 1%
Choline 18.4mg 12.3mg 1%
Vitamin E 0.15mg 0.27mg 1%
Net carbs 3.1g 4.25g N/A
Sugar 1.23g 1.48g N/A
Starch 0.34g 0%
Sodium 16mg 7mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +1324.9%
Contains more FatsFats +8900%
Contains more OtherOther +182.4%
Contains more CarbsCarbs +140.3%
Contains more WaterWater +79.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +28394.1%
Contains more Poly. FatPolyunsaturated fat +1785.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.