Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Okra — In-Depth Nutrition Comparison

Compare

Summary of differences between Garlic and Okra

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, Iron, Phosphorus, Calcium, and Vitamin C, however, Okra is higher in Vitamin K, and Folate.
  • Garlic covers your daily need of Vitamin B6 78% more than Okra.
  • Garlic has 20 times more Selenium than Okra. While Garlic has 14.2µg of Selenium, Okra has only 0.7µg.

These are the specific foods used in this comparison Garlic, raw and Okra, raw.

Infographic

Garlic 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.
Garlic
8
:
2
Okra
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%
Contains more Manganese +112.2%
Contains more Selenium +1928.6%
Contains more Magnesium +128%
Contains less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%
Contains more Manganese +112.2%
Contains more Selenium +1928.6%
Contains more Magnesium +128%
Contains less Sodium -58.8%

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.
Garlic
4
:
5
Okra
Contains more Vitamin C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
Contains more Vitamin A +7855.6%
Contains more Vitamin E +237.5%
Contains more Vitamin B3 +42.9%
Contains more Folate +1900%
Contains more Vitamin K +1741.2%
Equal in Vitamin B1 - 0.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
Contains more Vitamin A +7855.6%
Contains more Vitamin E +237.5%
Contains more Vitamin B3 +42.9%
Contains more Folate +1900%
Contains more Vitamin K +1741.2%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
:
1
Okra
Contains more Protein +229.5%
Contains more Fats +163.2%
Contains more Carbs +343.8%
Contains more Other +76.5%
Contains more Water +52.9%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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 Protein +229.5%
Contains more Fats +163.2%
Contains more Carbs +343.8%
Contains more Other +76.5%
Contains more Water +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
:
2
Okra
Contains more Polyunsaturated fat +822.2%
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +54.5%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +822.2%
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +54.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Okra Opinion
Net carbs 30.96g 4.25g Garlic
Protein 6.36g 1.93g Garlic
Fats 0.5g 0.19g Garlic
Carbs 33.06g 7.45g Garlic
Calories 149kcal 33kcal Garlic
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1g 1.48g Garlic
Fiber 2.1g 3.2g Okra
Calcium 181mg 82mg Garlic
Iron 1.7mg 0.62mg Garlic
Magnesium 25mg 57mg Okra
Phosphorus 153mg 61mg Garlic
Potassium 401mg 299mg Garlic
Sodium 17mg 7mg Okra
Zinc 1.16mg 0.58mg Garlic
Copper 0.299mg 0.109mg Garlic
Manganese 1.672mg 0.788mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.08mg 0.27mg Okra
Vitamin C 31.2mg 23mg Garlic
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.11mg 0.06mg Garlic
Vitamin B3 0.7mg 1mg Okra
Vitamin B5 0.596mg 0.245mg Garlic
Vitamin B6 1.235mg 0.215mg Garlic
Folate 3µg 60µg Okra
Vitamin K 1.7µg 31.3µg Okra
Tryptophan 0.066mg 0.017mg Garlic
Threonine 0.157mg 0.065mg Garlic
Isoleucine 0.217mg 0.069mg Garlic
Leucine 0.308mg 0.105mg Garlic
Lysine 0.273mg 0.081mg Garlic
Methionine 0.076mg 0.021mg Garlic
Phenylalanine 0.183mg 0.065mg Garlic
Valine 0.291mg 0.091mg Garlic
Histidine 0.113mg 0.031mg Garlic
Saturated Fat 0.089g 0.026g Okra
Monounsaturated Fat 0.011g 0.017g Okra
Polyunsaturated fat 0.249g 0.027g Garlic

Which food is preferable for your diet?

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

People also compare

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
43%
Garlic
33%
Okra
Minerals Daily Need Coverage Score
67%
Garlic
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.