Okra vs. Swiss cheese — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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% |
