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  6. Garlic vs. Okra

Garlic vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between garlic and okra

  • Garlic has more vitamin B6, manganese, selenium, copper, iron, phosphorus, and calcium; however, okra is higher in vitamin K, folate, and vitamin A.
  • Garlic covers your daily need for vitamin B6, 78% more than okra.
  • Garlic has 20 times more selenium than okra. While garlic has 14.2µg of selenium, okra has only 0.7µg.

These are the specific foods used in this comparison Garlic, raw and Okra, raw.

Infographic

Garlic vs Okra infographic
Infographic link

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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Okra
Okra
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +120.7%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +174.2%
Contains more CopperCopper +174.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +150.8%
Contains more ManganeseManganese +112.2%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +128%
Contains less SodiumSodium -58.8%

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.
Garlic
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Okra
Okra
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin CVitamin C +35.7%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +143.3%
Contains more Vitamin B6Vitamin B6 +474.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin KVitamin K +1741.2%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Okra DV% diff.
Vitamin B6 1.235mg 0.215mg 78%
Manganese 1.672mg 0.788mg 38%
Selenium 14.2µg 0.7µg 25%
Vitamin K 1.7µg 31.3µg 25%
Copper 0.299mg 0.109mg 21%
Iron 1.7mg 0.62mg 14%
Folate 3µg 60µg 14%
Phosphorus 153mg 61mg 13%
Calcium 181mg 82mg 10%
Protein 6.36g 1.93g 9%
Vitamin C 31.2mg 23mg 9%
Carbs 33.06g 7.45g 9%
Magnesium 25mg 57mg 8%
Vitamin B5 0.596mg 0.245mg 7%
Calories 149kcal 33kcal 6%
Zinc 1.16mg 0.58mg 5%
Fiber 2.1g 3.2g 4%
Vitamin A 0µg 36µg 4%
Vitamin B2 0.11mg 0.06mg 4%
Potassium 401mg 299mg 3%
Vitamin B3 0.7mg 1mg 2%
Choline 23.2mg 12.3mg 2%
Vitamin E 0.08mg 0.27mg 1%
Polyunsaturated fat 0.249g 0.027g 1%
Fructose 0.57g 1%
Protein per 100 calories 4.3g 5.8g N/A
Calories per 10 g protein 234kcal 171kcal N/A
Weight per 100 calories 67g 303g N/A
Fats 0.5g 0.19g 0%
Net carbs 30.96g 4.25g N/A
Sugar 1g 1.48g N/A
Starch 0.34g 0%
Sodium 17mg 7mg 0%
Vitamin B1 0.2mg 0.2mg 0%
Saturated fat 0.089g 0.026g 0%
Monounsaturated fat 0.011g 0.017g 0%
Tryptophan 0.066mg 0.017mg 0%
Threonine 0.157mg 0.065mg 0%
Isoleucine 0.217mg 0.069mg 0%
Leucine 0.308mg 0.105mg 0%
Lysine 0.273mg 0.081mg 0%
Methionine 0.076mg 0.021mg 0%
Phenylalanine 0.183mg 0.065mg 0%
Valine 0.291mg 0.091mg 0%
Histidine 0.113mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +229.5%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +343.8%
Contains more OtherOther +76.5%
Contains more WaterWater +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +822.2%
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +54.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.