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.
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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 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.
| 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 CholineCholine | +88.6% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Polyunsaturated fat | 0.249g | 0.027g | 1% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.08mg | 0.27mg | 1% |
| 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
| 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
| Contains more Poly. FatPolyunsaturated fat | +822.2% |
| Contains less Sat. FatSaturated fat | -70.8% |
| Contains more Mono. FatMonounsaturated fat | +54.5% |
