Okra vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Important differences between okra and parmigiano-Reggiano
- Okra has more manganese; however, parmigiano-Reggiano has more calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
- Parmigiano-Reggiano's daily need coverage for calcium is 103% more.
- Okra has 9 times more manganese than parmigiano-Reggiano. Okra has 0.788mg of manganese, while parmigiano-Reggiano has 0.085mg.
- Okra is lower in sodium.
The food varieties used in the comparison are Okra, raw and Cheese, parmesan, dry grated, reduced fat.
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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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +139.2% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +827.1% |
| Contains more CalciumCalcium | +1252.4% |
| Contains more IronIron | +45.2% |
| Contains more CopperCopper | +118.3% |
| Contains more ZincZinc | +567.2% |
| Contains more PhosphorusPhosphorus | +1095.1% |
| Contains more SeleniumSelenium | +2428.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +58.8% |
| Contains more Vitamin B1Vitamin B1 | +589.7% |
| Contains more Vitamin B3Vitamin B3 | +777.2% |
| Contains more Vitamin B6Vitamin B6 | +338.8% |
| Contains more Vitamin KVitamin K | +1741.2% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin AVitamin A | +344.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +710% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +68.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 82mg | 1109mg | 103% |
| Phosphorus | 61mg | 729mg | 95% |
| Vitamin B12 | 0µg | 2.26µg | 94% |
| Sodium | 7mg | 1529mg | 66% |
| Saturated fat | 0.026g | 13.317g | 60% |
| Protein | 1.93g | 20g | 36% |
| Vitamin B2 | 0.06mg | 0.486mg | 33% |
| Manganese | 0.788mg | 0.085mg | 31% |
| Selenium | 0.7µg | 17.7µg | 31% |
| Zinc | 0.58mg | 3.87mg | 30% |
| Fats | 0.19g | 20g | 30% |
| Cholesterol | 0mg | 88mg | 29% |
| Vitamin C | 23mg | 0mg | 26% |
| Vitamin K | 31.3µg | 1.7µg | 25% |
| Monounsaturated fat | 0.017g | 6.098g | 15% |
| Copper | 0.109mg | 0.238mg | 14% |
| Vitamin B1 | 0.2mg | 0.029mg | 14% |
| Vitamin A | 36µg | 160µg | 14% |
| Folate | 60µg | 10µg | 13% |
| Vitamin B6 | 0.215mg | 0.049mg | 13% |
| Fiber | 3.2g | 0g | 13% |
| Calories | 33kcal | 265kcal | 12% |
| Vitamin B3 | 1mg | 0.114mg | 6% |
| Potassium | 299mg | 125mg | 5% |
| Magnesium | 57mg | 38mg | 5% |
| Iron | 0.62mg | 0.9mg | 4% |
| Polyunsaturated fat | 0.027g | 0.462g | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Carbs | 7.45g | 1.37g | 2% |
| Vitamin B5 | 0.245mg | 0.325mg | 2% |
| Vitamin D | 0IU | 15IU | 2% |
| Choline | 12.3mg | 20.7mg | 2% |
| Vitamin E | 0.27mg | 0.17mg | 1% |
| Fructose | 0.57g | 1% | |
| Net carbs | 4.25g | 1.37g | N/A |
| Sugar | 1.48g | 0g | N/A |
| Starch | 0.34g | 0% | |
| Tryptophan | 0.017mg | 0.24mg | 0% |
| Threonine | 0.065mg | 1.519mg | 0% |
| Isoleucine | 0.069mg | 1.2mg | 0% |
| Leucine | 0.105mg | 2.983mg | 0% |
| Lysine | 0.081mg | 2.459mg | 0% |
| Methionine | 0.021mg | 0.369mg | 0% |
| Phenylalanine | 0.065mg | 1.604mg | 0% |
| Valine | 0.091mg | 1.498mg | 0% |
| Histidine | 0.031mg | 0.752mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
| Contains more CarbsCarbs | +443.8% |
| Contains more WaterWater | +77% |
| Contains more ProteinProtein | +936.3% |
| Contains more FatsFats | +10426.3% |
| Contains more OtherOther | +844.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
13.317 g
Monounsaturated fat:
Mono. Fat
6.098 g
Polyunsaturated fat:
Poly. Fat
0.462 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +35770.6% |
| Contains more Poly. FatPolyunsaturated fat | +1611.1% |
