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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 Iron +174.2%
Contains more Calcium +120.7%
Contains more Potassium +34.1%
Contains more Copper +174.3%
Contains more Zinc +100%
Contains more Phosphorus +150.8%
Contains more Magnesium +128%
Contains less Sodium -58.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +174.2%
Contains more Calcium +120.7%
Contains more Potassium +34.1%
Contains more Copper +174.3%
Contains more Zinc +100%
Contains more Phosphorus +150.8%
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 Vitamin K +1741.2%
Contains more Folate +1900%
Equal in Vitamin B1 - 0.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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 Vitamin K +1741.2%
Contains more Folate +1900%
Equal in Vitamin B1 - 0.2

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.