Okra vs. Garden asparagus — In-Depth Nutrition Comparison
Compare
How are Okra and Garden asparagus different?
- Okra is higher in Manganese, Vitamin C, Magnesium, Vitamin B6, and Calcium, however, Garden asparagus is richer in Iron, Copper, Vitamin K, Vitamin B2, and Vitamin E .
- Daily need coverage for Manganese from Okra is 27% higher.
- Okra contains 4 times more Vitamin C than Garden asparagus. While Okra contains 23mg of Vitamin C, Garden asparagus contains only 5.6mg.
Okra, raw and Asparagus, raw are the varieties used in this article.
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.
Contains
more
Calcium
+241.7%
Contains
more
Magnesium
+307.1%
Contains
more
Phosphorus
+17.3%
Contains
more
Potassium
+48%
Contains
more
Manganese
+398.7%
Contains
more
Iron
+245.2%
Contains
less
Sodium
-71.4%
Contains
more
Copper
+73.4%
Contains
more
Selenium
+228.6%
Equal in Zinc - 0.54
Contains
more
Calcium
+241.7%
Contains
more
Magnesium
+307.1%
Contains
more
Phosphorus
+17.3%
Contains
more
Potassium
+48%
Contains
more
Manganese
+398.7%
Contains
more
Iron
+245.2%
Contains
less
Sodium
-71.4%
Contains
more
Copper
+73.4%
Contains
more
Selenium
+228.6%
Equal in Zinc - 0.54
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 C
+310.7%
Contains
more
Vitamin B1
+39.9%
Contains
more
Vitamin B6
+136.3%
Contains
more
Folate
+15.4%
Contains
more
Vitamin E
+318.5%
Contains
more
Vitamin B2
+135%
Contains
more
Vitamin B5
+11.8%
Contains
more
Vitamin K
+32.9%
Equal in Vitamin A - 756
Equal in Vitamin B3 - 0.978
Contains
more
Vitamin C
+310.7%
Contains
more
Vitamin B1
+39.9%
Contains
more
Vitamin B6
+136.3%
Contains
more
Folate
+15.4%
Contains
more
Vitamin E
+318.5%
Contains
more
Vitamin B2
+135%
Contains
more
Vitamin B5
+11.8%
Contains
more
Vitamin K
+32.9%
Equal in Vitamin A - 756
Equal in Vitamin B3 - 0.978
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+58.3%
Contains
more
Carbs
+92%
Contains
more
Other
+46.6%
Contains
more
Protein
+14%
Equal in Water - 93.22
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
more
Fats
+58.3%
Contains
more
Carbs
+92%
Contains
more
Other
+46.6%
Contains
more
Protein
+14%
Equal in Water - 93.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-35%
Contains
more
Monounsaturated Fat
+∞%
Contains
more
Polyunsaturated fat
+85.2%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.017 g
Polyunsaturated fat:
0.027 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-35%
Contains
more
Monounsaturated Fat
+∞%
Contains
more
Polyunsaturated fat
+85.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Starch
+∞%
Contains
more
Sucrose
+160.9%
Contains
more
Glucose
+103.1%
Contains
more
Fructose
+75.4%
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
more
Starch
+∞%
Contains
more
Sucrose
+160.9%
Contains
more
Glucose
+103.1%
Contains
more
Fructose
+75.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.25g | 1.78g |
|
| Protein | 1.93g | 2.2g |
|
| Fats | 0.19g | 0.12g |
|
| Carbs | 7.45g | 3.88g |
|
| Calories | 33kcal | 20kcal |
|
| Starch | 0.34g |
|
|
| Fructose | 0.57g | 1g |
|
| Sugar | 1.48g | 1.88g |
|
| Fiber | 3.2g | 2.1g |
|
| Calcium | 82mg | 24mg |
|
| Iron | 0.62mg | 2.14mg |
|
| Magnesium | 57mg | 14mg |
|
| Phosphorus | 61mg | 52mg |
|
| Potassium | 299mg | 202mg |
|
| Sodium | 7mg | 2mg |
|
| Zinc | 0.58mg | 0.54mg |
|
| Copper | 0.109mg | 0.189mg |
|
| Manganese | 0.788mg | 0.158mg |
|
| Selenium | 0.7µg | 2.3µg |
|
| Vitamin A | 716IU | 756IU |
|
| Vitamin A RAE | 36µg | 38µg |
|
| Vitamin E | 0.27mg | 1.13mg |
|
| Vitamin C | 23mg | 5.6mg |
|
| Vitamin B1 | 0.2mg | 0.143mg |
|
| Vitamin B2 | 0.06mg | 0.141mg |
|
| Vitamin B3 | 1mg | 0.978mg |
|
| Vitamin B5 | 0.245mg | 0.274mg |
|
| Vitamin B6 | 0.215mg | 0.091mg |
|
| Folate | 60µg | 52µg |
|
| Vitamin K | 31.3µg | 41.6µg |
|
| Tryptophan | 0.017mg | 0.027mg |
|
| Threonine | 0.065mg | 0.084mg |
|
| Isoleucine | 0.069mg | 0.075mg |
|
| Leucine | 0.105mg | 0.128mg |
|
| Lysine | 0.081mg | 0.104mg |
|
| Methionine | 0.021mg | 0.031mg |
|
| Phenylalanine | 0.065mg | 0.075mg |
|
| Valine | 0.091mg | 0.115mg |
|
| Histidine | 0.031mg | 0.049mg |
|
| Saturated Fat | 0.026g | 0.04g |
|
| Monounsaturated Fat | 0.017g | 0g |
|
| Polyunsaturated fat | 0.027g | 0.05g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
29%
Minerals Daily Need Coverage Score
30%
25%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Okra is cheaper (difference - $3)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Garden asparagus is lower in glycemic index (difference - 32)
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.