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  6. Monterey Jack vs. Okra

Monterey Jack vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between monterey Jack and okra

  • Monterey Jack has more calcium, phosphorus, vitamin B12, vitamin B2, and selenium; however, okra is higher in manganese and vitamin C.
  • Monterey Jack covers your daily need for saturated fat, 95% more than okra.
  • Okra has less cholesterol.

These are the specific foods used in this comparison Cheese, monterey and Okra, raw.

Infographic

Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Okra
Okra
5
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 +809.8%
Contains more IronIron +16.1%
Contains more ZincZinc +417.2%
Contains more PhosphorusPhosphorus +627.9%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +269.1%
Contains more CopperCopper +240.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +7063.6%

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.
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Okra
Okra
7
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 +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B3Vitamin B3 +975.3%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +172.2%
Contains more Vitamin KVitamin K +1152%
Contains more FolateFolate +233.3%
~equal in Vitamin E ~0.27mg

All nutrients comparison - raw data values

Nutrient Monterey Jack Okra DV% diff.
Saturated fat 19.066g 0.026g 87%
Calcium 746mg 82mg 66%
Phosphorus 444mg 61mg 55%
Fats 30.28g 0.19g 46%
Protein 24.48g 1.93g 45%
Vitamin B12 0.83µg 0µg 35%
Manganese 0.011mg 0.788mg 34%
Cholesterol 89mg 0mg 30%
Vitamin C 0mg 23mg 26%
Sodium 600mg 7mg 26%
Selenium 14.5µg 0.7µg 25%
Vitamin B2 0.39mg 0.06mg 25%
Vitamin K 2.5µg 31.3µg 24%
Monounsaturated fat 8.751g 0.017g 22%
Zinc 3mg 0.58mg 22%
Vitamin A 198µg 36µg 18%
Calories 373kcal 33kcal 17%
Vitamin B1 0.015mg 0.2mg 15%
Fiber 0g 3.2g 13%
Folate 18µg 60µg 11%
Vitamin B6 0.079mg 0.215mg 10%
Copper 0.032mg 0.109mg 9%
Magnesium 27mg 57mg 7%
Polyunsaturated fat 0.899g 0.027g 6%
Potassium 81mg 299mg 6%
Vitamin B3 0.093mg 1mg 6%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Carbs 0.68g 7.45g 2%
Choline 15.4mg 12.3mg 1%
Fructose 0.57g 1%
Vitamin B5 0.21mg 0.245mg 1%
Iron 0.72mg 0.62mg 1%
Net carbs 0.68g 4.25g N/A
Sugar 0.5g 1.48g N/A
Starch 0.34g 0%
Vitamin E 0.26mg 0.27mg 0%
Tryptophan 0.315mg 0.017mg 0%
Threonine 0.871mg 0.065mg 0%
Isoleucine 1.519mg 0.069mg 0%
Leucine 2.344mg 0.105mg 0%
Lysine 2.037mg 0.081mg 0%
Methionine 0.641mg 0.021mg 0%
Phenylalanine 1.289mg 0.065mg 0%
Valine 1.635mg 0.091mg 0%
Histidine 0.859mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 +1168.4%
Contains more FatsFats +15836.8%
Contains more OtherOther +317.6%
Contains more CarbsCarbs +995.6%
Contains more WaterWater +118.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 +51376.5%
Contains more Poly. FatPolyunsaturated fat +3229.6%
Contains less Sat. FatSaturated fat -99.9%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.