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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.
Romano cheese
Romano cheese
5
:
5
Okra
Okra
Contains more Calcium +1197.6%
Contains more Iron +24.2%
Contains more Phosphorus +1145.9%
Contains more Zinc +344.8%
Contains more Selenium +1971.4%
Contains more Magnesium +39%
Contains more Potassium +247.7%
Contains less Sodium -99.5%
Contains more Copper +263.3%
Contains more Manganese +3840%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +1197.6%
Contains more Iron +24.2%
Contains more Phosphorus +1145.9%
Contains more Zinc +344.8%
Contains more Selenium +1971.4%
Contains more Magnesium +39%
Contains more Potassium +247.7%
Contains less Sodium -99.5%
Contains more Copper +263.3%
Contains more Manganese +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.
Romano cheese
Romano cheese
4
:
8
Okra
Okra
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +72.5%
Contains more Vitamin E +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B3 +1198.7%
Contains more Vitamin B6 +152.9%
Contains more Folate +757.1%
Contains more Vitamin K +1322.7%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +72.5%
Contains more Vitamin E +17.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B3 +1198.7%
Contains more Vitamin B6 +152.9%
Contains more Folate +757.1%
Contains more Vitamin K +1322.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Romano cheese
Romano cheese
3
:
2
Okra
Okra
Contains more Protein +1547.7%
Contains more Fats +14078.9%
Contains more Other +690.6%
Contains more Carbs +105.2%
Contains more Water +189.8%
Romano cheese
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
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 Protein +1547.7%
Contains more Fats +14078.9%
Contains more Other +690.6%
Contains more Carbs +105.2%
Contains more Water +189.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Romano cheese
Romano cheese
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +46005.9%
Contains more Polyunsaturated fat +2096.3%
Contains less Saturated Fat -99.8%
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +46005.9%
Contains more Polyunsaturated fat +2096.3%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Romano cheese Okra Opinion
Net carbs 3.63g 4.25g Okra
Protein 31.8g 1.93g Romano cheese
Fats 26.94g 0.19g Romano cheese
Carbs 3.63g 7.45g Okra
Calories 387kcal 33kcal Romano cheese
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.73g 1.48g Romano cheese
Fiber 0g 3.2g Okra
Calcium 1064mg 82mg Romano cheese
Iron 0.77mg 0.62mg Romano cheese
Magnesium 41mg 57mg Okra
Phosphorus 760mg 61mg Romano cheese
Potassium 86mg 299mg Okra
Sodium 1433mg 7mg Okra
Zinc 2.58mg 0.58mg Romano cheese
Copper 0.03mg 0.109mg Okra
Manganese 0.02mg 0.788mg Okra
Selenium 14.5µg 0.7µg Romano cheese
Vitamin A 415IU 716IU Okra
Vitamin A RAE 96µg 36µg Romano cheese
Vitamin E 0.23mg 0.27mg Okra
Vitamin D 20IU 0IU Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Vitamin C 0mg 23mg Okra
Vitamin B1 0.037mg 0.2mg Okra
Vitamin B2 0.37mg 0.06mg Romano cheese
Vitamin B3 0.077mg 1mg Okra
Vitamin B5 0.424mg 0.245mg Romano cheese
Vitamin B6 0.085mg 0.215mg Okra
Folate 7µg 60µg Okra
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 31.3µg Okra
Tryptophan 0.429mg 0.017mg Romano cheese
Threonine 1.171mg 0.065mg Romano cheese
Isoleucine 1.685mg 0.069mg Romano cheese
Leucine 3.071mg 0.105mg Romano cheese
Lysine 2.941mg 0.081mg Romano cheese
Methionine 0.852mg 0.021mg Romano cheese
Phenylalanine 1.71mg 0.065mg Romano cheese
Valine 2.183mg 0.091mg Romano cheese
Histidine 1.231mg 0.031mg Romano cheese
Cholesterol 104mg 0mg Okra
Saturated Fat 17.115g 0.026g Okra
Monounsaturated Fat 7.838g 0.017g Romano cheese
Polyunsaturated fat 0.593g 0.027g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Romano cheese
33%
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 contains less Sodium?
Okra
Okra contains less Sodium (difference - 1426mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 104mg)
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 vitamins?
Okra
Okra is relatively richer in vitamins
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.

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.