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Ginger vs Okra - In-Depth Nutrition Comparison

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The main differences between Ginger and Okra

  • Ginger is richer in Copper, yet Okra is richer in Vitamin K, Manganese, Vitamin C, Vitamin B1, Folate, and Calcium.
  • Daily need coverage for Vitamin K from Okra is 26% higher.
  • Ginger contains 2 times more Copper than Okra. Ginger contains 0.226mg of Copper, while Okra contains 0.109mg.

Food types used in this article are Ginger root, raw and Okra, raw.

Infographic

Ginger 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
Ginger
2
:
6
Okra
Contains more Potassium +38.8%
Contains more Copper +107.3%
Contains more Calcium +412.5%
Contains more Magnesium +32.6%
Contains more Zinc +70.6%
Contains more Phosphorus +79.4%
Contains less Sodium -46.2%
Equal in Iron - 0.62
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Potassium +38.8%
Contains more Copper +107.3%
Contains more Calcium +412.5%
Contains more Magnesium +32.6%
Contains more Zinc +70.6%
Contains more Phosphorus +79.4%
Contains less Sodium -46.2%
Equal in Iron - 0.62

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
Ginger
0
:
10
Okra
Contains more Vitamin C +360%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +34.4%
Contains more Vitamin K +31200%
Contains more Folate +445.5%
Equal in Vitamin E - 0.27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
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 +360%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +34.4%
Contains more Vitamin K +31200%
Contains more Folate +445.5%
Equal in Vitamin E - 0.27

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
9
Ginger
33
Okra
Mineral Summary Score
24
Ginger
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
11%
Ginger
12%
Okra
Carbohydrates
18%
Ginger
7%
Okra
Fats
3%
Ginger
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.
Ginger Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger 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 is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.177g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 15)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 Ginger Okra Opinion
Calories 80 33 Ginger
Protein 1.82 1.93 Okra
Fats 0.75 0.19 Ginger
Vitamin C 5 23 Okra
Net carbs 15.770000457763672 4.25 Ginger
Carbs 17.77 7.45 Ginger
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.62 Okra
Calcium 16 82 Okra
Potassium 415 299 Ginger
Magnesium 43 57 Okra
Sugar 1.7 1.48 Okra
Fiber 2 3.2 Okra
Copper 0.226 0.109 Ginger
Zinc 0.34 0.58 Okra
Starch 0.34 Okra
Phosphorus 34 61 Okra
Sodium 13 7 Okra
Vitamin A 0 716 Okra
Vitamin E 0.26 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.025 0.2 Okra
Vitamin B2 0.034 0.06 Okra
Vitamin B3 0.75 1 Okra
Vitamin B5 0.203 0.245 Okra
Vitamin B6 0.16 0.215 Okra
Vitamin B12 0 0
Vitamin K 0.1 31.3 Okra
Folate 11 60 Okra
Trans Fat 0 0
Saturated Fat 0.203 0.026 Okra
Monounsaturated Fat 0.154 0.017 Ginger
Polyunsaturated fat 0.154 0.027 Ginger
Tryptophan 0.012 0.017 Okra
Threonine 0.036 0.065 Okra
Isoleucine 0.051 0.069 Okra
Leucine 0.074 0.105 Okra
Lysine 0.057 0.081 Okra
Methionine 0.013 0.021 Okra
Phenylalanine 0.045 0.065 Okra
Valine 0.073 0.091 Okra
Histidine 0.03 0.031 Okra
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.