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  6. Okra vs. Mozzarella

Okra vs. Mozzarella — In-Depth Nutrition Comparison

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A recap on differences between okra and mozzarella

  • Okra is higher in vitamin C and vitamin K, yet mozzarella is higher in phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2.
  • Mozzarella covers your daily phosphorus needs 66% more than okra.
  • The amount of saturated fat in okra is lower.

Food varieties used in this article are Okra, raw and Cheese, mozzarella, low sodium.

Infographic

Okra vs Mozzarella 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +119.2%
Contains more PotassiumPotassium +214.7%
Contains more IronIron +148%
Contains more CopperCopper +303.7%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +791.5%
Contains more ZincZinc +439.7%
Contains more PhosphorusPhosphorus +759%
Contains more SeleniumSelenium +2142.9%

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
Okra
8
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin KVitamin K +1638.9%
Contains more FolateFolate +566.7%
Contains more Vitamin AVitamin A +280.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49.6%

All nutrients comparison - raw data values

Nutrient Okra Mozzarella DV% diff.
Phosphorus 61mg 524mg 66%
Calcium 82mg 731mg 65%
Protein 1.93g 27.5g 51%
Saturated fat 0.026g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Manganese 0.788mg 34%
Selenium 0.7µg 15.7µg 27%
Vitamin C 23mg 0mg 26%
Fats 0.19g 17.1g 26%
Vitamin K 31.3µg 1.8µg 25%
Zinc 0.58mg 3.13mg 23%
Vitamin B2 0.06mg 0.34mg 22%
Cholesterol 0mg 54mg 18%
Vitamin B1 0.2mg 0.02mg 15%
Folate 60µg 9µg 13%
Fiber 3.2g 0g 13%
Monounsaturated fat 0.017g 4.844g 12%
Calories 33kcal 280kcal 12%
Vitamin A 36µg 137µg 11%
Vitamin B6 0.215mg 0.08mg 10%
Copper 0.109mg 0.027mg 9%
Magnesium 57mg 26mg 7%
Vitamin B3 1mg 0.12mg 6%
Potassium 299mg 95mg 6%
Iron 0.62mg 0.25mg 5%
Vitamin B5 0.245mg 5%
Polyunsaturated fat 0.027g 0.509g 3%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Fructose 0.57g 1%
Carbs 7.45g 3.1g 1%
Choline 12.3mg 18.4mg 1%
Vitamin E 0.27mg 0.15mg 1%
Net carbs 4.25g 3.1g N/A
Sugar 1.48g 1.23g N/A
Starch 0.34g 0%
Sodium 7mg 16mg 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0%
Isoleucine 0.069mg 0%
Leucine 0.105mg 0%
Lysine 0.081mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.091mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +140.3%
Contains more WaterWater +79.5%
Contains more ProteinProtein +1324.9%
Contains more FatsFats +8900%
Contains more OtherOther +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +28394.1%
Contains more Poly. FatPolyunsaturated fat +1785.2%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.