Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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

Okra vs Garden asparagus 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" chart 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 Iron +245.2%
Contains less Sodium -71.4%
Contains more Copper +73.4%
Equal in Zinc - 0.54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +241.7%
Contains more Magnesium +307.1%
Contains more Phosphorus +17.3%
Contains more Potassium +48%
Contains more Iron +245.2%
Contains less Sodium -71.4%
Contains more Copper +73.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
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
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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

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

All nutrients comparison - raw data values

Nutrient Okra Garden asparagus Opinion
Net carbs 4.25g 1.78g Okra
Protein 1.93g 2.2g Garden asparagus
Fats 0.19g 0.12g Okra
Carbs 7.45g 3.88g Okra
Calories 33kcal 20kcal Okra
Starch 0.34g g Okra
Fructose 0.57g 1g Garden asparagus
Sugar 1.48g 1.88g Okra
Fiber 3.2g 2.1g Okra
Calcium 82mg 24mg Okra
Iron 0.62mg 2.14mg Garden asparagus
Magnesium 57mg 14mg Okra
Phosphorus 61mg 52mg Okra
Potassium 299mg 202mg Okra
Sodium 7mg 2mg Garden asparagus
Zinc 0.58mg 0.54mg Okra
Copper 0.109mg 0.189mg Garden asparagus
Vitamin A 716IU 756IU Garden asparagus
Vitamin E 0.27mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 5.6mg Okra
Vitamin B1 0.2mg 0.143mg Okra
Vitamin B2 0.06mg 0.141mg Garden asparagus
Vitamin B3 1mg 0.978mg Okra
Vitamin B5 0.245mg 0.274mg Garden asparagus
Vitamin B6 0.215mg 0.091mg Okra
Folate 60µg 52µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 41.6µg Garden asparagus
Tryptophan 0.017mg 0.027mg Garden asparagus
Threonine 0.065mg 0.084mg Garden asparagus
Isoleucine 0.069mg 0.075mg Garden asparagus
Leucine 0.105mg 0.128mg Garden asparagus
Lysine 0.081mg 0.104mg Garden asparagus
Methionine 0.021mg 0.031mg Garden asparagus
Phenylalanine 0.065mg 0.075mg Garden asparagus
Valine 0.091mg 0.115mg Garden asparagus
Histidine 0.031mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.04g Okra
Monounsaturated Fat 0.017g 0g Okra
Polyunsaturated fat 0.027g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Garden asparagus
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
33
Okra
29
Garden asparagus
Mineral Summary Score
24
Okra
27
Garden asparagus

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
12%
Okra
13%
Garden asparagus
Carbohydrates
7%
Okra
4%
Garden asparagus
Fats
1%
Okra
1%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $3)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Garden asparagus
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.

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.