Asparagus vs. Okra — In-Depth Nutrition Comparison
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How are asparagus and okra different?
- Asparagus is higher in iron, copper, vitamin K, vitamin B2, and vitamin E; however, okra is richer in manganese, vitamin C, magnesium, vitamin B6, and calcium.
- Daily need coverage for manganese for okra is 27% higher.
- Asparagus contains 4 times more vitamin E than okra. While asparagus contains 1.13mg of vitamin E, okra contains only 0.27mg.
Asparagus, raw and Okra, raw are the varieties used in this article.
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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 IronIron | +245.2% |
| Contains more CopperCopper | +73.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +228.6% |
| Contains more MagnesiumMagnesium | +307.1% |
| Contains more CalciumCalcium | +241.7% |
| Contains more PotassiumPotassium | +48% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains more ManganeseManganese | +398.7% |
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 EVitamin E | +318.5% |
| Contains more Vitamin B2Vitamin B2 | +135% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin KVitamin K | +32.9% |
| Contains more CholineCholine | +30.1% |
| Contains more Vitamin CVitamin C | +310.7% |
| Contains more Vitamin B1Vitamin B1 | +39.9% |
| Contains more Vitamin B6Vitamin B6 | +136.3% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.158mg | 0.788mg | 27% |
| Vitamin C | 5.6mg | 23mg | 19% |
| Iron | 2.14mg | 0.62mg | 19% |
| Magnesium | 14mg | 57mg | 10% |
| Vitamin B6 | 0.091mg | 0.215mg | 10% |
| Vitamin K | 41.6µg | 31.3µg | 9% |
| Copper | 0.189mg | 0.109mg | 9% |
| Calcium | 24mg | 82mg | 6% |
| Vitamin E | 1.13mg | 0.27mg | 6% |
| Vitamin B2 | 0.141mg | 0.06mg | 6% |
| Vitamin B1 | 0.143mg | 0.2mg | 5% |
| Fiber | 2.1g | 3.2g | 4% |
| Potassium | 202mg | 299mg | 3% |
| Selenium | 2.3µg | 0.7µg | 3% |
| Folate | 52µg | 60µg | 2% |
| Choline | 16mg | 12.3mg | 1% |
| Vitamin B5 | 0.274mg | 0.245mg | 1% |
| Protein | 2.2g | 1.93g | 1% |
| Calories | 20kcal | 33kcal | 1% |
| Fructose | 1g | 0.57g | 1% |
| Phosphorus | 52mg | 61mg | 1% |
| Carbs | 3.88g | 7.45g | 1% |
| Fats | 0.12g | 0.19g | 0% |
| Net carbs | 1.78g | 4.25g | N/A |
| Sugar | 1.88g | 1.48g | N/A |
| Zinc | 0.54mg | 0.58mg | 0% |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 38µg | 36µg | 0% |
| Vitamin B3 | 0.978mg | 1mg | 0% |
| Saturated fat | 0.04g | 0.026g | 0% |
| Monounsaturated fat | 0g | 0.017g | 0% |
| Polyunsaturated fat | 0.05g | 0.027g | 0% |
| Tryptophan | 0.027mg | 0.017mg | 0% |
| Threonine | 0.084mg | 0.065mg | 0% |
| Isoleucine | 0.075mg | 0.069mg | 0% |
| Leucine | 0.128mg | 0.105mg | 0% |
| Lysine | 0.104mg | 0.081mg | 0% |
| Methionine | 0.031mg | 0.021mg | 0% |
| Phenylalanine | 0.075mg | 0.065mg | 0% |
| Valine | 0.115mg | 0.091mg | 0% |
| Histidine | 0.049mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +58.3% |
| Contains more CarbsCarbs | +92% |
| Contains more OtherOther | +46.6% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +85.2% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +103.1% |
| Contains more FructoseFructose | +75.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +160.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
