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  6. Okra vs. Port Salut

Okra vs. Port Salut — In-Depth Nutrition Comparison

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Important differences between okra and port Salut

  • Okra has more manganese, vitamin C, and vitamin K; however, port Salut has more vitamin B12, calcium, phosphorus, and selenium.
  • Port Salut's daily need coverage for saturated fat is 83% more.
  • Okra is lower in sodium.

The food varieties used in the comparison are Okra, raw and Cheese, port de salut.

Infographic

Okra vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +44.2%
Contains more CopperCopper +395.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +7063.6%
Contains more CalciumCalcium +692.7%
Contains more ZincZinc +348.3%
Contains more PhosphorusPhosphorus +490.2%
Contains more SeleniumSelenium +1971.4%

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +1328.6%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more Vitamin KVitamin K +1204.2%
Contains more FolateFolate +233.3%
Contains more Vitamin AVitamin A +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%

All nutrients comparison - raw data values

Nutrient Okra Port Salut DV% diff.
Saturated fat 0.026g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 82mg 650mg 57%
Protein 1.93g 23.78g 44%
Phosphorus 61mg 360mg 43%
Fats 0.19g 28.2g 43%
Cholesterol 0mg 123mg 41%
Manganese 0.788mg 0.011mg 34%
Vitamin A 36µg 315µg 31%
Vitamin C 23mg 0mg 26%
Selenium 0.7µg 14.5µg 25%
Vitamin K 31.3µg 2.4µg 24%
Monounsaturated fat 0.017g 9.338g 23%
Sodium 7mg 534mg 23%
Zinc 0.58mg 2.6mg 18%
Vitamin B1 0.2mg 0.014mg 16%
Calories 33kcal 352kcal 16%
Vitamin B2 0.06mg 0.24mg 14%
Fiber 3.2g 0g 13%
Vitamin B6 0.215mg 0.053mg 12%
Folate 60µg 18µg 11%
Copper 0.109mg 0.022mg 10%
Magnesium 57mg 24mg 8%
Vitamin B3 1mg 0.06mg 6%
Polyunsaturated fat 0.027g 0.729g 5%
Potassium 299mg 136mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Carbs 7.45g 0.57g 2%
Iron 0.62mg 0.43mg 2%
Choline 12.3mg 15.4mg 1%
Fructose 0.57g 1%
Vitamin B5 0.245mg 0.21mg 1%
Net carbs 4.25g 0.57g N/A
Sugar 1.48g 0.57g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.24mg 0%
Tryptophan 0.017mg 0.343mg 0%
Threonine 0.065mg 0.876mg 0%
Isoleucine 0.069mg 1.446mg 0%
Leucine 0.105mg 2.482mg 0%
Lysine 0.081mg 1.987mg 0%
Methionine 0.021mg 0.734mg 0%
Phenylalanine 0.065mg 1.323mg 0%
Valine 0.091mg 1.707mg 0%
Histidine 0.031mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +1207%
Contains more WaterWater +97.1%
Contains more ProteinProtein +1132.1%
Contains more FatsFats +14742.1%
Contains more OtherOther +135.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +54829.4%
Contains more Poly. FatPolyunsaturated fat +2600%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.