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  6. Okra vs. Romano cheese

Okra vs. Romano cheese — In-Depth Nutrition Comparison

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What are the main differences between okra and romano cheese?

  • Okra is richer in manganese, vitamin C, and vitamin K, while romano cheese is higher in phosphorus, calcium, vitamin B12, and selenium.
  • Romano cheese's daily need coverage for phosphorus is 100% higher.
  • Okra is lower in sodium.

We used Okra, raw and Cheese, romano types in this comparison.

Infographic

Okra vs Romano 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +39%
Contains more PotassiumPotassium +247.7%
Contains more CopperCopper +263.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3840%
Contains more CalciumCalcium +1197.6%
Contains more IronIron +24.2%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +1145.9%
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
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%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.4%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +1198.7%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin KVitamin K +1322.7%
Contains more FolateFolate +757.1%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%

All nutrients comparison - raw data values

Nutrient Okra Romano cheese DV% diff.
Phosphorus 61mg 760mg 100%
Calcium 82mg 1064mg 98%
Saturated fat 0.026g 17.115g 78%
Sodium 7mg 1433mg 62%
Protein 1.93g 31.8g 60%
Vitamin B12 0µg 1.12µg 47%
Fats 0.19g 26.94g 41%
Cholesterol 0mg 104mg 35%
Manganese 0.788mg 0.02mg 33%
Vitamin C 23mg 0mg 26%
Selenium 0.7µg 14.5µg 25%
Vitamin K 31.3µg 2.2µg 24%
Vitamin B2 0.06mg 0.37mg 24%
Monounsaturated fat 0.017g 7.838g 20%
Calories 33kcal 387kcal 18%
Zinc 0.58mg 2.58mg 18%
Vitamin B1 0.2mg 0.037mg 14%
Fiber 3.2g 0g 13%
Folate 60µg 7µg 13%
Vitamin B6 0.215mg 0.085mg 10%
Copper 0.109mg 0.03mg 9%
Vitamin A 36µg 96µg 7%
Potassium 299mg 86mg 6%
Vitamin B3 1mg 0.077mg 6%
Vitamin B5 0.245mg 0.424mg 4%
Polyunsaturated fat 0.027g 0.593g 4%
Magnesium 57mg 41mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Iron 0.62mg 0.77mg 2%
Carbs 7.45g 3.63g 1%
Fructose 0.57g 1%
Choline 12.3mg 15.4mg 1%
Net carbs 4.25g 3.63g N/A
Sugar 1.48g 0.73g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.23mg 0%
Tryptophan 0.017mg 0.429mg 0%
Threonine 0.065mg 1.171mg 0%
Isoleucine 0.069mg 1.685mg 0%
Leucine 0.105mg 3.071mg 0%
Lysine 0.081mg 2.941mg 0%
Methionine 0.021mg 0.852mg 0%
Phenylalanine 0.065mg 1.71mg 0%
Valine 0.091mg 2.183mg 0%
Histidine 0.031mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +105.2%
Contains more WaterWater +189.8%
Contains more ProteinProtein +1547.7%
Contains more FatsFats +14078.9%
Contains more OtherOther +690.6%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +46005.9%
Contains more Poly. FatPolyunsaturated fat +2096.3%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.