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  6. Swiss cheese vs. Okra

Swiss cheese vs. Okra — In-Depth Nutrition Comparison

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How are Swiss cheese and okra different?

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

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

Infographic

Swiss cheese vs Okra 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.
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%
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%
Contains more CalciumCalcium +985.4%
Contains more ZincZinc +653.4%
Contains more PhosphorusPhosphorus +841%
Contains more SeleniumSelenium +4185.7%
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%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Okra DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 0.026g 83%
Calcium 890mg 82mg 81%
Phosphorus 574mg 61mg 73%
Selenium 30µg 0.7µg 53%
Protein 26.96g 1.93g 50%
Fats 30.99g 0.19g 47%
Zinc 4.37mg 0.58mg 34%
Manganese 0.026mg 0.788mg 33%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 36µg 28%
Vitamin C 0mg 23mg 26%
Vitamin K 1.4µg 31.3µg 25%
Monounsaturated fat 8.046g 0.017g 20%
Vitamin B2 0.302mg 0.06mg 19%
Calories 393kcal 33kcal 18%
Vitamin B1 0.011mg 0.2mg 16%
Fiber 0g 3.2g 13%
Folate 10µg 60µg 13%
Vitamin B6 0.071mg 0.215mg 11%
Polyunsaturated fat 1.341g 0.027g 9%
Sodium 187mg 7mg 8%
Potassium 72mg 299mg 7%
Copper 0.047mg 0.109mg 7%
Vitamin B3 0.064mg 1mg 6%
Iron 0.13mg 0.62mg 6%
Magnesium 33mg 57mg 6%
Vitamin B5 0.353mg 0.245mg 2%
Carbs 1.44g 7.45g 2%
Vitamin E 0.6mg 0.27mg 2%
Fructose 0g 0.57g 1%
Choline 15.5mg 12.3mg 1%
Net carbs 1.44g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.017mg 0%
Threonine 1.038mg 0.065mg 0%
Isoleucine 1.537mg 0.069mg 0%
Leucine 2.959mg 0.105mg 0%
Lysine 2.585mg 0.081mg 0%
Methionine 0.784mg 0.021mg 0%
Phenylalanine 1.662mg 0.065mg 0%
Valine 2.139mg 0.091mg 0%
Histidine 1.065mg 0.031mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g 0g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +1296.9%
Contains more FatsFats +16210.5%
Contains more OtherOther +250.6%
Contains more CarbsCarbs +417.4%
Contains more WaterWater +138.1%

Fat Type Comparison

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

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.