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Garden asparagus vs Okra - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is cheaper?
Okra
Okra is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.014g)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.4g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Okra
Rich in minerals ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
32
Okra
Mineral Summary Score
16
Garden asparagus
19
Okra

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Okra
Contains more Iron +245.2%
Contains more Copper +73.4%
Contains less Sodium -71.4%
Contains more Calcium +241.7%
Contains more Potassium +48%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Equal in Zinc - 0.58
Contains more Iron +245.2%
Contains more Copper +73.4%
Contains less Sodium -71.4%
Contains more Calcium +241.7%
Contains more Potassium +48%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Equal in Zinc - 0.58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Okra
Contains more Vitamin E +318.5%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +11.8%
Contains more Vitamin K +32.9%
Contains more Vitamin C +310.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B6 +136.3%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1
Contains more Vitamin E +318.5%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +11.8%
Contains more Vitamin K +32.9%
Contains more Vitamin C +310.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B6 +136.3%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
12%
Okra
Carbohydrates
4%
Garden asparagus
7%
Okra
Fats
1%
Garden asparagus
1%
Okra

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Okra Opinion
Calories 20 33 Okra
Protein 2.2 1.93 Garden asparagus
Fats 0.12 0.19 Okra
Vitamin C 5.6 23 Okra
Carbs 3.88 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.62 Garden asparagus
Calcium 24 82 Okra
Potassium 202 299 Okra
Magnesium 14 57 Okra
Sugars 1.88 1.48 Garden asparagus
Fiber 2.1 3.2 Okra
Copper 0.189 0.109 Garden asparagus
Zinc 0.54 0.58 Okra
Starch 0.34 Okra
Phosphorus 52 61 Okra
Sodium 2 7 Garden asparagus
Vitamin A 756 716 Garden asparagus
Vitamin E 1.13 0.27 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.2 Okra
Vitamin B2 0.141 0.06 Garden asparagus
Vitamin B3 0.978 1 Okra
Vitamin B5 0.274 0.245 Garden asparagus
Vitamin B6 0.091 0.215 Okra
Vitamin B12 0 0
Vitamin K 41.6 31.3 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.026 Okra
Monounsaturated Fat 0 0.017 Okra
Polyunsaturated fat 0.05 0.027 Garden asparagus
Tryptophan 0.027 0.017 Garden asparagus
Threonine 0.084 0.065 Garden asparagus
Isoleucine 0.075 0.069 Garden asparagus
Leucine 0.128 0.105 Garden asparagus
Lysine 0.104 0.081 Garden asparagus
Methionine 0.031 0.021 Garden asparagus
Phenylalanine 0.075 0.065 Garden asparagus
Valine 0.115 0.091 Garden asparagus
Histidine 0.049 0.031 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.