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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.

Infographic

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 less Sodium -71.4%
Contains more Copper +73.4%
Contains more Calcium +241.7%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Contains more Potassium +48%
Equal in Zinc - 0.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Iron +245.2%
Contains less Sodium -71.4%
Contains more Copper +73.4%
Contains more Calcium +241.7%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Contains more 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
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 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

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Okra Opinion
Net carbs 1.78g 4.25g Okra
Protein 2.2g 1.93g Garden asparagus
Fats 0.12g 0.19g Okra
Carbs 3.88g 7.45g Okra
Calories 20kcal 33kcal Okra
Starch g 0.34g Okra
Fructose 1g 0.57g Garden asparagus
Sugar 1.88g 1.48g Okra
Fiber 2.1g 3.2g Okra
Calcium 24mg 82mg Okra
Iron 2.14mg 0.62mg Garden asparagus
Magnesium 14mg 57mg Okra
Phosphorus 52mg 61mg Okra
Potassium 202mg 299mg Okra
Sodium 2mg 7mg Garden asparagus
Zinc 0.54mg 0.58mg Okra
Copper 0.189mg 0.109mg Garden asparagus
Vitamin A 756IU 716IU Garden asparagus
Vitamin E 1.13mg 0.27mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 23mg Okra
Vitamin B1 0.143mg 0.2mg Okra
Vitamin B2 0.141mg 0.06mg Garden asparagus
Vitamin B3 0.978mg 1mg Okra
Vitamin B5 0.274mg 0.245mg Garden asparagus
Vitamin B6 0.091mg 0.215mg Okra
Folate 52µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 31.3µg Garden asparagus
Tryptophan 0.027mg 0.017mg Garden asparagus
Threonine 0.084mg 0.065mg Garden asparagus
Isoleucine 0.075mg 0.069mg Garden asparagus
Leucine 0.128mg 0.105mg Garden asparagus
Lysine 0.104mg 0.081mg Garden asparagus
Methionine 0.031mg 0.021mg Garden asparagus
Phenylalanine 0.075mg 0.065mg Garden asparagus
Valine 0.115mg 0.091mg Garden asparagus
Histidine 0.049mg 0.031mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.026g Okra
Monounsaturated Fat 0g 0.017g Okra
Polyunsaturated fat 0.05g 0.027g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
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

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.

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.