Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Goat cheese
  5. Compare
  6. Goat cheese vs. Okra

Goat cheese vs. Okra — In-Depth Nutrition Comparison

Compare

A recap on differences between goat cheese and okra

  • Goat cheese is higher in copper, vitamin B2, phosphorus, and calcium, yet okra is higher in manganese, vitamin C, and vitamin K.
  • Goat cheese covers your daily saturated fat needs 103% more than okra.

Food varieties used in this article are Cheese, goat, semisoft type and Okra, raw.

Infographic

Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Okra
Okra
4
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 +263.4%
Contains more IronIron +161.3%
Contains more CopperCopper +417.4%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +514.8%
Contains more SeleniumSelenium +442.9%
Contains more MagnesiumMagnesium +96.6%
Contains more PotassiumPotassium +89.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +747.3%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Okra
Okra
6
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 +1030.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin KVitamin K +1152%
Contains more FolateFolate +2900%
~equal in Vitamin E ~0.27mg

All nutrients comparison - raw data values

Nutrient Goat cheese Okra DV% diff.
Saturated fat 20.639g 0.026g 94%
Copper 0.564mg 0.109mg 51%
Vitamin B2 0.676mg 0.06mg 47%
Fats 29.84g 0.19g 46%
Phosphorus 375mg 61mg 45%
Vitamin A 407µg 36µg 41%
Protein 21.58g 1.93g 39%
Manganese 0.093mg 0.788mg 30%
Vitamin C 0mg 23mg 26%
Cholesterol 79mg 0mg 26%
Vitamin K 2.5µg 31.3µg 24%
Calcium 298mg 82mg 22%
Sodium 415mg 7mg 18%
Calories 364kcal 33kcal 17%
Monounsaturated fat 6.808g 0.017g 17%
Folate 2µg 60µg 15%
Fiber 0g 3.2g 13%
Iron 1.62mg 0.62mg 13%
Vitamin B6 0.06mg 0.215mg 12%
Vitamin B1 0.072mg 0.2mg 11%
Vitamin B12 0.22µg 0µg 9%
Magnesium 29mg 57mg 7%
Selenium 3.8µg 0.7µg 6%
Polyunsaturated fat 0.709g 0.027g 5%
Potassium 158mg 299mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 7.45g 2%
Choline 15.4mg 12.3mg 1%
Fructose 0.57g 1%
Zinc 0.66mg 0.58mg 1%
Vitamin B5 0.19mg 0.245mg 1%
Vitamin B3 1.148mg 1mg 1%
Net carbs 0.12g 4.25g N/A
Sugar 0.12g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.26mg 0.27mg 0%
Tryptophan 0.227mg 0.017mg 0%
Threonine 0.805mg 0.065mg 0%
Isoleucine 0.893mg 0.069mg 0%
Leucine 1.861mg 0.105mg 0%
Lysine 1.549mg 0.081mg 0%
Methionine 0.575mg 0.021mg 0%
Phenylalanine 0.859mg 0.065mg 0%
Valine 1.485mg 0.091mg 0%
Histidine 0.589mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1018.1%
Contains more FatsFats +15605.3%
Contains more OtherOther +245.9%
Contains more CarbsCarbs +6108.3%
Contains more WaterWater +96.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +39947.1%
Contains more Poly. FatPolyunsaturated fat +2525.9%
Contains less Sat. FatSaturated fat -99.9%

People also compare

Goat cheese
Goat cheese vs Monterey Jack
Monterey Jack
Goat cheese
Goat cheese vs Port Salut
Port Salut
Goat cheese
Goat cheese vs Cheese
Cheese
Okra
Okra vs Cucumber
Cucumber
Okra
Okra vs Eggplant
Eggplant
Okra
Okra vs Tomato
Tomato

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.