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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, Calcium, and Vitamin C, however Okra is higher in Vitamin K, and Folate.
  • Garlic covers your daily need of 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
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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
Garlic
6
:
2
Okra
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%
Contains more Magnesium +128%
Contains less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%
Contains more Magnesium +128%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
4
:
5
Okra
Contains more Vitamin C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
Contains more Vitamin A +7855.6%
Contains more Vitamin E +237.5%
Contains more Vitamin B3 +42.9%
Contains more Folate +1900%
Contains more Vitamin K +1741.2%
Equal in Vitamin B1 - 0.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
Contains more Vitamin A +7855.6%
Contains more Vitamin E +237.5%
Contains more Vitamin B3 +42.9%
Contains more Folate +1900%
Contains more Vitamin K +1741.2%
Equal in Vitamin B1 - 0.2

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.
Garlic Okra
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Okra Opinion
Net carbs 30.96g 4.25g Garlic
Protein 6.36g 1.93g Garlic
Fats 0.5g 0.19g Garlic
Carbs 33.06g 7.45g Garlic
Calories 149kcal 33kcal Garlic
Starch g 0.34g Okra
Fructose g 0.57g Okra
Sugar 1g 1.48g Garlic
Fiber 2.1g 3.2g Okra
Calcium 181mg 82mg Garlic
Iron 1.7mg 0.62mg Garlic
Magnesium 25mg 57mg Okra
Phosphorus 153mg 61mg Garlic
Potassium 401mg 299mg Garlic
Sodium 17mg 7mg Okra
Zinc 1.16mg 0.58mg Garlic
Copper 0.299mg 0.109mg Garlic
Vitamin A 9IU 716IU Okra
Vitamin E 0.08mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 23mg Garlic
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.11mg 0.06mg Garlic
Vitamin B3 0.7mg 1mg Okra
Vitamin B5 0.596mg 0.245mg Garlic
Vitamin B6 1.235mg 0.215mg Garlic
Folate 3µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 31.3µg Okra
Tryptophan 0.066mg 0.017mg Garlic
Threonine 0.157mg 0.065mg Garlic
Isoleucine 0.217mg 0.069mg Garlic
Leucine 0.308mg 0.105mg Garlic
Lysine 0.273mg 0.081mg Garlic
Methionine 0.076mg 0.021mg Garlic
Phenylalanine 0.183mg 0.065mg Garlic
Valine 0.291mg 0.091mg Garlic
Histidine 0.113mg 0.031mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.026g Okra
Monounsaturated Fat 0.011g 0.017g Okra
Polyunsaturated fat 0.249g 0.027g Garlic

Which food is preferable for your diet?

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

People also compare

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
43
Garlic
33
Okra
Mineral Summary Score
46
Garlic
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
38%
Garlic
12%
Okra
Carbohydrates
33%
Garlic
7%
Okra
Fats
2%
Garlic
1%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
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. 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.