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Okra vs Garlic - In-Depth Nutrition Comparison

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Summary of differences between Okra and Garlic

  • Okra has more Vitamin K, and Folate, however Garlic is higher in Vitamin B6, Manganese, Selenium, Copper, Iron, Phosphorus, Calcium, and Vitamin C.
  • Garlic covers your daily need of Vitamin B6 78% more than Okra.
  • Okra has 20 times more Folate than Garlic. While Okra has 60µg of Folate, Garlic has only 3µg.

These are the specific foods used in this comparison Okra, raw and Garlic, raw.

Infographic

Okra vs Garlic 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
Okra
2
:
6
Garlic
Contains more Magnesium +128%
Contains less Sodium -58.8%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Magnesium +128%
Contains less Sodium -58.8%
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%

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
:
4
Garlic
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%
Contains more Vitamin C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
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 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
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%
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%
Contains more Vitamin C +35.7%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B5 +143.3%
Contains more Vitamin B6 +474.4%
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
33
Okra
43
Garlic
Mineral Summary Score
24
Okra
46
Garlic

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
38%
Garlic
Carbohydrates
7%
Okra
33%
Garlic
Fats
1%
Okra
2%
Garlic

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 Garlic
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
Okra Garlic
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 Okra Garlic Opinion
Calories 33 149 Garlic
Protein 1.93 6.36 Garlic
Fats 0.19 0.5 Garlic
Vitamin C 23 31.2 Garlic
Carbs 7.45 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.7 Garlic
Calcium 82 181 Garlic
Potassium 299 401 Garlic
Magnesium 57 25 Okra
Sugar 1.48 1 Garlic
Fiber 3.2 2.1 Okra
Copper 0.109 0.299 Garlic
Zinc 0.58 1.16 Garlic
Starch 0.34 Okra
Phosphorus 61 153 Garlic
Sodium 7 17 Okra
Vitamin A 716 9 Okra
Vitamin E 0.27 0.08 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.2
Vitamin B2 0.06 0.11 Garlic
Vitamin B3 1 0.7 Okra
Vitamin B5 0.245 0.596 Garlic
Vitamin B6 0.215 1.235 Garlic
Vitamin B12 0 0
Vitamin K 31.3 1.7 Okra
Folate 60 3 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.089 Okra
Monounsaturated Fat 0.017 0.011 Okra
Polyunsaturated fat 0.027 0.249 Garlic
Tryptophan 0.017 0.066 Garlic
Threonine 0.065 0.157 Garlic
Isoleucine 0.069 0.217 Garlic
Leucine 0.105 0.308 Garlic
Lysine 0.081 0.273 Garlic
Methionine 0.021 0.076 Garlic
Phenylalanine 0.065 0.183 Garlic
Valine 0.091 0.291 Garlic
Histidine 0.031 0.113 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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.