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  6. Fontina vs. Okra

Fontina vs. Okra — In-Depth Nutrition Comparison

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How are Fontina and Okra different?

  • Fontina is richer in Vitamin B12, Calcium, Phosphorus, Zinc, and Selenium, while Okra is higher in Manganese, and Vitamin C.
  • Fontina covers your daily need of Saturated Fat 96% more than Okra.
  • Okra is lower in Cholesterol.

Cheese, fontina and Okra, raw types were used in this article.

Infographic

Fontina 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.
Fontina
Fontina
4
:
6
Okra
Okra
Contains more Calcium +570.7%
Contains more Phosphorus +467.2%
Contains more Zinc +503.4%
Contains more Selenium +1971.4%
Contains more Iron +169.6%
Contains more Magnesium +307.1%
Contains more Potassium +367.2%
Contains less Sodium -99.1%
Contains more Copper +336%
Contains more Manganese +5528.6%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 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 +570.7%
Contains more Phosphorus +467.2%
Contains more Zinc +503.4%
Contains more Selenium +1971.4%
Contains more Iron +169.6%
Contains more Magnesium +307.1%
Contains more Potassium +367.2%
Contains less Sodium -99.1%
Contains more Copper +336%
Contains more Manganese +5528.6%

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.
Fontina
Fontina
5
:
6
Okra
Okra
Contains more Vitamin A +27.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +240%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B3 +566.7%
Contains more Vitamin B6 +159%
Contains more Folate +900%
Contains more Vitamin K +1103.8%
Equal in Vitamin E - 0.27
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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 A +27.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +240%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +852.4%
Contains more Vitamin B3 +566.7%
Contains more Vitamin B6 +159%
Contains more Folate +900%
Contains more Vitamin K +1103.8%
Equal in Vitamin E - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
3
:
2
Okra
Okra
Contains more Protein +1226.4%
Contains more Fats +16289.5%
Contains more Other +345.9%
Contains more Carbs +380.6%
Contains more Water +136.2%
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1226.4%
Contains more Fats +16289.5%
Contains more Other +345.9%
Contains more Carbs +380.6%
Contains more Water +136.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +51000%
Contains more Polyunsaturated fat +6025.9%
Contains less Saturated Fat -99.9%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +51000%
Contains more Polyunsaturated fat +6025.9%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Okra Opinion
Net carbs 1.55g 4.25g Okra
Protein 25.6g 1.93g Fontina
Fats 31.14g 0.19g Fontina
Carbs 1.55g 7.45g Okra
Calories 389kcal 33kcal Fontina
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.55g 1.48g Okra
Fiber 0g 3.2g Okra
Calcium 550mg 82mg Fontina
Iron 0.23mg 0.62mg Okra
Magnesium 14mg 57mg Okra
Phosphorus 346mg 61mg Fontina
Potassium 64mg 299mg Okra
Sodium 800mg 7mg Okra
Zinc 3.5mg 0.58mg Fontina
Copper 0.025mg 0.109mg Okra
Manganese 0.014mg 0.788mg Okra
Selenium 14.5µg 0.7µg Fontina
Vitamin A 913IU 716IU Fontina
Vitamin A RAE 261µg 36µg Fontina
Vitamin E 0.27mg 0.27mg
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin C 0mg 23mg Okra
Vitamin B1 0.021mg 0.2mg Okra
Vitamin B2 0.204mg 0.06mg Fontina
Vitamin B3 0.15mg 1mg Okra
Vitamin B5 0.429mg 0.245mg Fontina
Vitamin B6 0.083mg 0.215mg Okra
Folate 6µg 60µg Okra
Vitamin B12 1.68µg 0µg Fontina
Vitamin K 2.6µg 31.3µg Okra
Tryptophan 0.361mg 0.017mg Fontina
Threonine 0.935mg 0.065mg Fontina
Isoleucine 1.384mg 0.069mg Fontina
Leucine 2.664mg 0.105mg Fontina
Lysine 2.328mg 0.081mg Fontina
Methionine 0.706mg 0.021mg Fontina
Phenylalanine 1.497mg 0.065mg Fontina
Valine 1.926mg 0.091mg Fontina
Histidine 0.959mg 0.031mg Fontina
Cholesterol 116mg 0mg Okra
Saturated Fat 19.196g 0.026g Okra
Monounsaturated Fat 8.687g 0.017g Fontina
Polyunsaturated fat 1.654g 0.027g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
33%
Okra
Minerals Daily Need Coverage Score
63%
Fontina
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 793mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 19.17g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.