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Okra vs Garden asparagus - In-Depth Nutrition Comparison

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Comparison summary

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

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.
Okra Garden asparagus
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Garden asparagus
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
32
Okra
28
Garden asparagus
Mineral Summary Score
19
Okra
16
Garden asparagus

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
Okra
5
:
Contains more Calcium +241.7%
Contains more Potassium +48%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Contains more Iron +245.2%
Contains more Copper +73.4%
Contains less Sodium -71.4%
Equal in Zinc - 0.54
Contains more Calcium +241.7%
Contains more Potassium +48%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Contains more Iron +245.2%
Contains more Copper +73.4%
Contains less Sodium -71.4%
Equal in Zinc - 0.54

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
Okra
4
:
Contains more Vitamin C +310.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B6 +136.3%
Contains more Vitamin E +318.5%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +11.8%
Contains more Vitamin K +32.9%
Equal in Vitamin A - 756
Equal in Vitamin B3 - 0.978
Contains more Vitamin C +310.7%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B6 +136.3%
Contains more Vitamin E +318.5%
Contains more Vitamin B2 +135%
Contains more Vitamin B5 +11.8%
Contains more Vitamin K +32.9%
Equal in Vitamin A - 756
Equal in Vitamin B3 - 0.978

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
12%
Okra
13%
Garden asparagus
Carbohydrates
7%
Okra
4%
Garden asparagus
Fats
1%
Okra
1%
Garden asparagus

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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 Okra Garden asparagus Opinion
Calories 33 20 Okra
Protein 1.93 2.2 Garden asparagus
Fats 0.19 0.12 Okra
Vitamin C 23 5.6 Okra
Carbs 7.45 3.88 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 2.14 Garden asparagus
Calcium 82 24 Okra
Potassium 299 202 Okra
Magnesium 57 14 Okra
Sugars 1.48 1.88 Garden asparagus
Fiber 3.2 2.1 Okra
Copper 0.109 0.189 Garden asparagus
Zinc 0.58 0.54 Okra
Starch 0.34 Okra
Phosphorus 61 52 Okra
Sodium 7 2 Garden asparagus
Vitamin A 716 756 Garden asparagus
Vitamin E 0.27 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.2 0.143 Okra
Vitamin B2 0.06 0.141 Garden asparagus
Vitamin B3 1 0.978 Okra
Vitamin B5 0.245 0.274 Garden asparagus
Vitamin B6 0.215 0.091 Okra
Vitamin B12 0 0
Vitamin K 31.3 41.6 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.04 Okra
Monounsaturated Fat 0.017 0 Okra
Polyunsaturated fat 0.027 0.05 Garden asparagus
Tryptophan 0.017 0.027 Garden asparagus
Threonine 0.065 0.084 Garden asparagus
Isoleucine 0.069 0.075 Garden asparagus
Leucine 0.105 0.128 Garden asparagus
Lysine 0.081 0.104 Garden asparagus
Methionine 0.021 0.031 Garden asparagus
Phenylalanine 0.065 0.075 Garden asparagus
Valine 0.091 0.115 Garden asparagus
Histidine 0.031 0.049 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.