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  6. Port Salut vs. Okra

Port Salut vs. Okra — In-Depth Nutrition Comparison

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Important differences between port Salut and okra

  • Port Salut has more vitamin B12, calcium, phosphorus, and selenium; however, okra has more manganese, vitamin C, and vitamin K.
  • Port Salut's daily need coverage for saturated fat is 83% more.
  • Okra is lower in cholesterol.

The food varieties used in the comparison are Cheese, port de salut and Okra, raw.

Infographic

Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 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 +692.7%
Contains more ZincZinc +348.3%
Contains more PhosphorusPhosphorus +490.2%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +44.2%
Contains more CopperCopper +395.5%
Contains less SodiumSodium -98.7%
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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
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 +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +1328.6%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +233.3%

All nutrients comparison - raw data values

Nutrient Port Salut Okra DV% diff.
Saturated fat 16.691g 0.026g 76%
Vitamin B12 1.5µg 0µg 63%
Calcium 650mg 82mg 57%
Protein 23.78g 1.93g 44%
Phosphorus 360mg 61mg 43%
Fats 28.2g 0.19g 43%
Cholesterol 123mg 0mg 41%
Manganese 0.011mg 0.788mg 34%
Vitamin A 315µg 36µg 31%
Vitamin C 0mg 23mg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin K 2.4µg 31.3µg 24%
Monounsaturated fat 9.338g 0.017g 23%
Sodium 534mg 7mg 23%
Zinc 2.6mg 0.58mg 18%
Vitamin B1 0.014mg 0.2mg 16%
Calories 352kcal 33kcal 16%
Vitamin B2 0.24mg 0.06mg 14%
Fiber 0g 3.2g 13%
Vitamin B6 0.053mg 0.215mg 12%
Folate 18µg 60µg 11%
Copper 0.022mg 0.109mg 10%
Magnesium 24mg 57mg 8%
Vitamin B3 0.06mg 1mg 6%
Polyunsaturated fat 0.729g 0.027g 5%
Potassium 136mg 299mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Carbs 0.57g 7.45g 2%
Iron 0.43mg 0.62mg 2%
Choline 15.4mg 12.3mg 1%
Fructose 0.57g 1%
Vitamin B5 0.21mg 0.245mg 1%
Net carbs 0.57g 4.25g N/A
Sugar 0.57g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.24mg 0.27mg 0%
Tryptophan 0.343mg 0.017mg 0%
Threonine 0.876mg 0.065mg 0%
Isoleucine 1.446mg 0.069mg 0%
Leucine 2.482mg 0.105mg 0%
Lysine 1.987mg 0.081mg 0%
Methionine 0.734mg 0.021mg 0%
Phenylalanine 1.323mg 0.065mg 0%
Valine 1.707mg 0.091mg 0%
Histidine 0.686mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 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 +1132.1%
Contains more FatsFats +14742.1%
Contains more OtherOther +135.3%
Contains more CarbsCarbs +1207%
Contains more WaterWater +97.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 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 +54829.4%
Contains more Poly. FatPolyunsaturated fat +2600%
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.