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Okra vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between okra and cream cheese

  • Okra is higher in manganese, vitamin C, vitamin K, vitamin B1, and fiber, yet cream cheese is higher in selenium and vitamin B2.
  • Cream cheese covers your daily saturated fat needs 101% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Cheese, cream.

Infographic

Okra vs Cream cheese 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.
Okra
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +533.3%
Contains more PotassiumPotassium +126.5%
Contains more IronIron +463.6%
Contains more CopperCopper +505.6%
Contains more ZincZinc +16%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +7063.6%
Contains more CalciumCalcium +18.3%
Contains more PhosphorusPhosphorus +75.4%
Contains more SeleniumSelenium +1128.6%

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.
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%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +769.6%
Contains more Vitamin B3Vitamin B3 +998.9%
Contains more Vitamin B6Vitamin B6 +283.9%
Contains more Vitamin KVitamin K +1390.5%
Contains more FolateFolate +566.7%
Contains more Vitamin AVitamin A +755.6%
Contains more Vitamin EVitamin E +218.5%
Contains more Vitamin B2Vitamin B2 +283.3%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +121.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +35%
Contains more WaterWater +70.2%
Contains more ProteinProtein +218.7%
Contains more FatsFats +18026.3%
Contains more OtherOther +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +52294.1%
Contains more Poly. FatPolyunsaturated fat +5392.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0.35g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Okra Cream cheese DV% diff.
Saturated fat 0.026g 20.213g 92%
Fats 0.19g 34.44g 53%
Cholesterol 0mg 101mg 34%
Manganese 0.788mg 0.011mg 34%
Vitamin A 36µg 308µg 30%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 2.1µg 24%
Monounsaturated fat 0.017g 8.907g 22%
Calories 33kcal 350kcal 16%
Vitamin B1 0.2mg 0.023mg 15%
Selenium 0.7µg 8.6µg 14%
Sodium 7mg 314mg 13%
Folate 60µg 9µg 13%
Vitamin B2 0.06mg 0.23mg 13%
Fiber 3.2g 0g 13%
Vitamin B6 0.215mg 0.056mg 12%
Magnesium 57mg 9mg 11%
Polyunsaturated fat 0.027g 1.483g 10%
Copper 0.109mg 0.018mg 10%
Vitamin B12 0µg 0.22µg 9%
Protein 1.93g 6.15g 8%
Phosphorus 61mg 107mg 7%
Vitamin B3 1mg 0.091mg 6%
Iron 0.62mg 0.11mg 6%
Vitamin B5 0.245mg 0.517mg 5%
Potassium 299mg 132mg 5%
Vitamin E 0.27mg 0.86mg 4%
Choline 12.3mg 27.2mg 3%
Calcium 82mg 97mg 2%
Fructose 0.57g 0g 1%
Carbs 7.45g 5.52g 1%
Zinc 0.58mg 0.5mg 1%
Net carbs 4.25g 5.52g N/A
Sugar 1.48g 3.76g N/A
Starch 0.34g 0.35g 0%
Tryptophan 0.017mg 0.069mg 0%
Threonine 0.065mg 0.233mg 0%
Isoleucine 0.069mg 0.324mg 0%
Leucine 0.105mg 0.657mg 0%
Lysine 0.081mg 0.567mg 0%
Methionine 0.021mg 0.191mg 0%
Phenylalanine 0.065mg 0.291mg 0%
Valine 0.091mg 0.395mg 0%
Histidine 0.031mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Okra
21%
Cream cheese
Minerals Daily Need Coverage Score
30%
Okra
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 20.187g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 0)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.