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  6. Okra vs. Goat cheese

Okra vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between okra and goat cheese

  • Okra is higher in manganese, vitamin C, and vitamin K, yet goat cheese is higher in copper, vitamin B2, phosphorus, and calcium.
  • Goat cheese covers your daily saturated fat needs 103% more than okra.
  • The amount of sodium in okra is lower.

Food varieties used in this article are Okra, raw and Cheese, goat, semisoft type.

Infographic

Okra vs Goat 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
4
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +96.6%
Contains more PotassiumPotassium +89.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +747.3%
Contains more CalciumCalcium +263.4%
Contains more IronIron +161.3%
Contains more CopperCopper +417.4%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +514.8%
Contains more SeleniumSelenium +442.9%

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
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin KVitamin K +1152%
Contains more FolateFolate +2900%
Contains more Vitamin AVitamin A +1030.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1026.7%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.2%
~equal in Vitamin E ~0.26mg

All nutrients comparison - raw data values

Nutrient Okra Goat cheese DV% diff.
Saturated fat 0.026g 20.639g 94%
Copper 0.109mg 0.564mg 51%
Vitamin B2 0.06mg 0.676mg 47%
Fats 0.19g 29.84g 46%
Phosphorus 61mg 375mg 45%
Vitamin A 36µg 407µg 41%
Protein 1.93g 21.58g 39%
Manganese 0.788mg 0.093mg 30%
Vitamin C 23mg 0mg 26%
Cholesterol 0mg 79mg 26%
Vitamin K 31.3µg 2.5µg 24%
Calcium 82mg 298mg 22%
Sodium 7mg 415mg 18%
Calories 33kcal 364kcal 17%
Monounsaturated fat 0.017g 6.808g 17%
Folate 60µg 2µg 15%
Fiber 3.2g 0g 13%
Iron 0.62mg 1.62mg 13%
Vitamin B6 0.215mg 0.06mg 12%
Vitamin B1 0.2mg 0.072mg 11%
Vitamin B12 0µg 0.22µg 9%
Magnesium 57mg 29mg 7%
Selenium 0.7µg 3.8µg 6%
Polyunsaturated fat 0.027g 0.709g 5%
Potassium 299mg 158mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Carbs 7.45g 0.12g 2%
Choline 12.3mg 15.4mg 1%
Fructose 0.57g 1%
Zinc 0.58mg 0.66mg 1%
Vitamin B5 0.245mg 0.19mg 1%
Vitamin B3 1mg 1.148mg 1%
Net carbs 4.25g 0.12g N/A
Sugar 1.48g 0.12g N/A
Starch 0.34g 0%
Vitamin E 0.27mg 0.26mg 0%
Tryptophan 0.017mg 0.227mg 0%
Threonine 0.065mg 0.805mg 0%
Isoleucine 0.069mg 0.893mg 0%
Leucine 0.105mg 1.861mg 0%
Lysine 0.081mg 1.549mg 0%
Methionine 0.021mg 0.575mg 0%
Phenylalanine 0.065mg 0.859mg 0%
Valine 0.091mg 1.485mg 0%
Histidine 0.031mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +6108.3%
Contains more WaterWater +96.8%
Contains more ProteinProtein +1018.1%
Contains more FatsFats +15605.3%
Contains more OtherOther +245.9%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +39947.1%
Contains more Poly. FatPolyunsaturated fat +2525.9%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.