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Okra vs. Swiss cheese — In-Depth Nutrition Comparison

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How are okra and Swiss cheese different?

  • Okra is richer in manganese, vitamin C, and vitamin K, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than okra.
  • Okra is lower in saturated fat.

Okra, raw and Cheese, swiss types were used in this article.

Infographic

Okra vs Swiss cheese infographic
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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.
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +315.3%
Contains more IronIron +376.9%
Contains more CopperCopper +131.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +2930.8%
Contains more CalciumCalcium +985.4%
Contains more ZincZinc +653.4%
Contains more PhosphorusPhosphorus +841%
Contains more SeleniumSelenium +4185.7%

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
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1718.2%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B6Vitamin B6 +202.8%
Contains more Vitamin KVitamin K +2135.7%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B2Vitamin B2 +403.3%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +26%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +417.4%
Contains more WaterWater +138.1%
Contains more ProteinProtein +1296.9%
Contains more FatsFats +16210.5%
Contains more OtherOther +250.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +47229.4%
Contains more Poly. FatPolyunsaturated fat +4866.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Swiss cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Okra Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.026g 18.227g 83%
Calcium 82mg 890mg 81%
Phosphorus 61mg 574mg 73%
Selenium 0.7µg 30µg 53%
Protein 1.93g 26.96g 50%
Fats 0.19g 30.99g 47%
Zinc 0.58mg 4.37mg 34%
Manganese 0.788mg 0.026mg 33%
Cholesterol 0mg 93mg 31%
Vitamin A 36µg 288µg 28%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 1.4µg 25%
Monounsaturated fat 0.017g 8.046g 20%
Vitamin B2 0.06mg 0.302mg 19%
Calories 33kcal 393kcal 18%
Vitamin B1 0.2mg 0.011mg 16%
Fiber 3.2g 0g 13%
Folate 60µg 10µg 13%
Vitamin B6 0.215mg 0.071mg 11%
Polyunsaturated fat 0.027g 1.341g 9%
Sodium 7mg 187mg 8%
Potassium 299mg 72mg 7%
Copper 0.109mg 0.047mg 7%
Vitamin B3 1mg 0.064mg 6%
Iron 0.62mg 0.13mg 6%
Magnesium 57mg 33mg 6%
Vitamin B5 0.245mg 0.353mg 2%
Carbs 7.45g 1.44g 2%
Vitamin E 0.27mg 0.6mg 2%
Fructose 0.57g 0g 1%
Choline 12.3mg 15.5mg 1%
Net carbs 4.25g 1.44g N/A
Sugar 1.48g 0g N/A
Starch 0.34g 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.017mg 0.401mg 0%
Threonine 0.065mg 1.038mg 0%
Isoleucine 0.069mg 1.537mg 0%
Leucine 0.105mg 2.959mg 0%
Lysine 0.081mg 2.585mg 0%
Methionine 0.021mg 0.784mg 0%
Phenylalanine 0.065mg 1.662mg 0%
Valine 0.091mg 2.139mg 0%
Histidine 0.031mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Swiss cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Okra
48%
Swiss cheese
Minerals Daily Need Coverage Score
30%
Okra
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Swiss cheese
Swiss cheese is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 18.201g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $2.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.