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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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
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Iron
+245.2%
Contains
less
Sodium
-71.4%
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Copper
+73.4%
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Calcium
+241.7%
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Magnesium
+307.1%
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Phosphorus
+17.3%
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Potassium
+48%
Equal in Zinc - 0.58
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Iron
+245.2%
Contains
less
Sodium
-71.4%
Contains
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Copper
+73.4%
Contains
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Calcium
+241.7%
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Magnesium
+307.1%
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Phosphorus
+17.3%
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Potassium
+48%
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
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Contains
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Vitamin E
+318.5%
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Vitamin B2
+135%
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Vitamin B5
+11.8%
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Vitamin K
+32.9%
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Vitamin C
+310.7%
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Vitamin B1
+39.9%
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Vitamin B6
+136.3%
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Folate
+15.4%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1
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Vitamin E
+318.5%
Contains
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Vitamin B2
+135%
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Vitamin B5
+11.8%
Contains
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Vitamin K
+32.9%
Contains
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Vitamin C
+310.7%
Contains
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Vitamin B1
+39.9%
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Vitamin B6
+136.3%
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Folate
+15.4%
Equal in Vitamin A - 716
Equal in Vitamin B3 - 1
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.78g | 4.25g |
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| Protein | 2.2g | 1.93g |
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| Fats | 0.12g | 0.19g |
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| Carbs | 3.88g | 7.45g |
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| Calories | 20kcal | 33kcal |
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| Starch | g | 0.34g |
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| Fructose | 1g | 0.57g |
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| Sugar | 1.88g | 1.48g |
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| Fiber | 2.1g | 3.2g |
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| Calcium | 24mg | 82mg |
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| Iron | 2.14mg | 0.62mg |
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| Magnesium | 14mg | 57mg |
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| Phosphorus | 52mg | 61mg |
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| Potassium | 202mg | 299mg |
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| Sodium | 2mg | 7mg |
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| Zinc | 0.54mg | 0.58mg |
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| Copper | 0.189mg | 0.109mg |
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| Vitamin A | 756IU | 716IU |
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| Vitamin E | 1.13mg | 0.27mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 5.6mg | 23mg |
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| Vitamin B1 | 0.143mg | 0.2mg |
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| Vitamin B2 | 0.141mg | 0.06mg |
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| Vitamin B3 | 0.978mg | 1mg |
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| Vitamin B5 | 0.274mg | 0.245mg |
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| Vitamin B6 | 0.091mg | 0.215mg |
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| Folate | 52µg | 60µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 41.6µg | 31.3µg |
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| Tryptophan | 0.027mg | 0.017mg |
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| Threonine | 0.084mg | 0.065mg |
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| Isoleucine | 0.075mg | 0.069mg |
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| Leucine | 0.128mg | 0.105mg |
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| Lysine | 0.104mg | 0.081mg |
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| Methionine | 0.031mg | 0.021mg |
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| Phenylalanine | 0.075mg | 0.065mg |
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| Valine | 0.115mg | 0.091mg |
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| Histidine | 0.049mg | 0.031mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.04g | 0.026g |
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| Monounsaturated Fat | 0g | 0.017g |
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| Polyunsaturated fat | 0.05g | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
33
Mineral Summary Score
27
24
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%
12%
Carbohydrates
4%
7%
Fats
1%
1%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Okra is cheaper (difference - $3)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
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?
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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.