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Cheese vs. Okra — In-Depth Nutrition Comparison

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What are the differences between cheese and okra?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, vitamin B2, and zinc; however, okra is richer in manganese.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Okra has less cholesterol.

We used Cheese, cheddar and Okra, raw types in this article.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +765.9%
Contains more ZincZinc +527.6%
Contains more PhosphorusPhosphorus +645.9%
Contains more SeleniumSelenium +3971.4%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +293.4%
Contains more IronIron +342.9%
Contains more CopperCopper +263.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2818.5%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Okra
Okra
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +816.7%
Contains more Vitamin EVitamin E +163%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B3Vitamin B3 +1594.9%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +122.2%

All nutrients comparison - raw data values

Nutrient Cheese Okra DV% diff.
Saturated fat 18.867g 0.026g 86%
Calcium 710mg 82mg 63%
Phosphorus 455mg 61mg 56%
Fats 33.31g 0.19g 51%
Selenium 28.5µg 0.7µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.93g 42%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 36µg 33%
Manganese 0.027mg 0.788mg 33%
Zinc 3.64mg 0.58mg 28%
Sodium 653mg 7mg 28%
Vitamin B2 0.428mg 0.06mg 28%
Vitamin C 0mg 23mg 26%
Vitamin K 2.4µg 31.3µg 24%
Monounsaturated fat 9.246g 0.017g 23%
Calories 404kcal 33kcal 19%
Vitamin B1 0.029mg 0.2mg 14%
Fiber 0g 3.2g 13%
Vitamin B6 0.066mg 0.215mg 11%
Copper 0.03mg 0.109mg 9%
Polyunsaturated fat 1.421g 0.027g 9%
Folate 27µg 60µg 8%
Magnesium 27mg 57mg 7%
Potassium 76mg 299mg 7%
Iron 0.14mg 0.62mg 6%
Vitamin B3 0.059mg 1mg 6%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.27mg 3%
Vitamin B5 0.41mg 0.245mg 3%
Carbs 3.09g 7.45g 1%
Choline 16.5mg 12.3mg 1%
Fructose 0g 0.57g 1%
Protein per 100 calories 5.7g 5.8g N/A
Calories per 10 g protein 177kcal 171kcal N/A
Weight per 100 calories 25g 303g N/A
Unsaturated / Saturated Fat ratio 0.57 1.7 N/A
Net carbs 3.09g 4.25g N/A
Sugar 0.48g 1.48g N/A
Starch 0.34g 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.017mg 0%
Threonine 1.044mg 0.065mg 0%
Isoleucine 1.206mg 0.069mg 0%
Leucine 1.939mg 0.105mg 0%
Lysine 1.025mg 0.081mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.065mg 0%
Valine 1.404mg 0.091mg 0%
Histidine 0.547mg 0.031mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1085%
Contains more FatsFats +17431.6%
Contains more OtherOther +336.5%
Contains more CarbsCarbs +141.1%
Contains more WaterWater +142%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +54288.2%
Contains more Poly. FatPolyunsaturated fat +5163%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Okra
Okra
4
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +23.1%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.