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Garden asparagus vs Okra - In-Depth Nutrition Comparison

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How are Garden asparagus and Okra different?

  • Garden 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 from Okra is 27% higher.
  • Garden asparagus contains 4 times more Vitamin E than Okra. While Garden 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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Garden asparagus vs Okra infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
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
:
5
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%
Contains more Folate +15.4%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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%
Contains more Folate +15.4%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
33
Okra
Mineral Summary Score
27
Garden asparagus
24
Okra

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 food.
Protein
13%
Garden asparagus
12%
Okra
Carbohydrates
4%
Garden asparagus
7%
Okra
Fats
1%
Garden asparagus
1%
Okra

Comparison summary table

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

Which food is preferable for your diet?

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 ok

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Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (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 is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
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.

All nutrients comparison - raw data values

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
Net carbs 1.7799999713897705 4.25 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
Sugar 1.88 1.48 Okra
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
Folate 52 60 Okra
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
Fructose 1 0.57 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.