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  6. Cheese sandwich vs. Okra

Cheese sandwich vs. Okra — In-Depth Nutrition Comparison

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Differences between cheese sandwich and okra

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, iron, vitamin B3, and vitamin B1, while okra has more vitamin C and vitamin A.
  • Cheese sandwich's daily need coverage for phosphorus is 46% higher.
  • Okra contains 159 times less saturated fat than cheese sandwich. Cheese sandwich contains 4.129g of saturated fat, while okra contains 0.026g.

The food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Okra, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Okra
Okra
1
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 +148.8%
Contains more IronIron +322.6%
Contains more CopperCopper +46.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +526.2%
Contains more ManganeseManganese +37.4%
Contains more SeleniumSelenium +3371.4%
Contains less SodiumSodium -99.2%
~equal in Magnesium ~57mg
~equal in Potassium ~299mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Okra
Okra
5
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 B1Vitamin B1 +79%
Contains more Vitamin B2Vitamin B2 +611.7%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1433.3%
Contains more Vitamin AVitamin A +71.4%
~equal in Vitamin D ~0µg
~equal in Folate ~60µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Okra DV% diff.
Polyunsaturated fat 9.166g 0.027g 61%
Phosphorus 382mg 61mg 46%
Selenium 24.3µg 0.7µg 43%
Fats 25g 0.19g 38%
Sodium 839mg 7mg 36%
Vitamin B2 0.427mg 0.06mg 28%
Monounsaturated fat 10.351g 0.017g 26%
Vitamin K 31.3µg 26%
Iron 2.62mg 0.62mg 25%
Vitamin C 1.5mg 23mg 24%
Calories 497kcal 33kcal 23%
Saturated fat 4.129g 0.026g 19%
Carbs 58.2g 7.45g 17%
Protein 9.8g 1.93g 16%
Vitamin B3 3.185mg 1mg 14%
Manganese 1.083mg 0.788mg 13%
Vitamin B1 0.358mg 0.2mg 13%
Calcium 204mg 82mg 12%
Vitamin B5 0.622mg 0.245mg 8%
Copper 0.16mg 0.109mg 6%
Vitamin B12 0.12µg 0µg 5%
Vitamin B6 0.261mg 0.215mg 4%
Zinc 0.87mg 0.58mg 3%
Choline 12.3mg 2%
Vitamin E 0.27mg 2%
Cholesterol 7mg 0mg 2%
Vitamin A 21µg 36µg 2%
Magnesium 54mg 57mg 1%
Fructose 0.57g 1%
Folate 64µg 60µg 1%
Net carbs 55.1g 4.25g N/A
Potassium 306mg 299mg 0%
Sugar 1.48g N/A
Fiber 3.1g 3.2g 0%
Starch 0.34g 0%
Tryptophan 0.13mg 0.017mg 0%
Threonine 0.298mg 0.065mg 0%
Isoleucine 0.383mg 0.069mg 0%
Leucine 0.698mg 0.105mg 0%
Lysine 0.344mg 0.081mg 0%
Methionine 0.167mg 0.021mg 0%
Phenylalanine 0.472mg 0.065mg 0%
Valine 0.438mg 0.091mg 0%
Histidine 0.219mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Okra
Okra
1
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 +407.8%
Contains more FatsFats +13057.9%
Contains more CarbsCarbs +681.2%
Contains more OtherOther +347.1%
Contains more WaterWater +2699.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +60788.2%
Contains more Poly. FatPolyunsaturated fat +33848.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.