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  6. Romano cheese vs. Okra

Romano cheese vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between romano cheese and okra?

  • Romano cheese is richer in phosphorus, calcium, vitamin B12, and selenium, while okra is higher in manganese, vitamin C, and vitamin K.
  • Romano cheese's daily need coverage for phosphorus is 100% higher.
  • Okra is lower in cholesterol.

We used Cheese, romano and Okra, raw types in this comparison.

Infographic

Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Okra
Okra
5
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 +1197.6%
Contains more IronIron +24.2%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +1145.9%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +39%
Contains more PotassiumPotassium +247.7%
Contains more CopperCopper +263.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3840%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Okra
Okra
7
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 +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.4%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +1198.7%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin KVitamin K +1322.7%
Contains more FolateFolate +757.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +1547.7%
Contains more FatsFats +14078.9%
Contains more OtherOther +690.6%
Contains more CarbsCarbs +105.2%
Contains more WaterWater +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +46005.9%
Contains more Poly. FatPolyunsaturated fat +2096.3%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Romano cheese Okra DV% diff.
Phosphorus 760mg 61mg 100%
Calcium 1064mg 82mg 98%
Saturated fat 17.115g 0.026g 78%
Sodium 1433mg 7mg 62%
Protein 31.8g 1.93g 60%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.19g 41%
Cholesterol 104mg 0mg 35%
Manganese 0.02mg 0.788mg 33%
Vitamin C 0mg 23mg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin K 2.2µg 31.3µg 24%
Vitamin B2 0.37mg 0.06mg 24%
Monounsaturated fat 7.838g 0.017g 20%
Calories 387kcal 33kcal 18%
Zinc 2.58mg 0.58mg 18%
Vitamin B1 0.037mg 0.2mg 14%
Fiber 0g 3.2g 13%
Folate 7µg 60µg 13%
Vitamin B6 0.085mg 0.215mg 10%
Copper 0.03mg 0.109mg 9%
Vitamin A 96µg 36µg 7%
Potassium 86mg 299mg 6%
Vitamin B3 0.077mg 1mg 6%
Vitamin B5 0.424mg 0.245mg 4%
Polyunsaturated fat 0.593g 0.027g 4%
Magnesium 41mg 57mg 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.77mg 0.62mg 2%
Carbs 3.63g 7.45g 1%
Fructose 0.57g 1%
Choline 15.4mg 12.3mg 1%
Net carbs 3.63g 4.25g N/A
Sugar 0.73g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.23mg 0.27mg 0%
Tryptophan 0.429mg 0.017mg 0%
Threonine 1.171mg 0.065mg 0%
Isoleucine 1.685mg 0.069mg 0%
Leucine 3.071mg 0.105mg 0%
Lysine 2.941mg 0.081mg 0%
Methionine 0.852mg 0.021mg 0%
Phenylalanine 1.71mg 0.065mg 0%
Valine 2.183mg 0.091mg 0%
Histidine 1.231mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano 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
26%
Romano cheese
29%
Okra
Minerals Daily Need Coverage Score
106%
Romano cheese
30%
Okra

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1426mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 17.089g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $3.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.