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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
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
Okra
2
:
6
Garlic
Contains more Magnesium +128%
Contains less Sodium -58.8%
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains more Magnesium +128%
Contains less Sodium -58.8%
Contains more Calcium +120.7%
Contains more Iron +174.2%
Contains more Phosphorus +150.8%
Contains more Potassium +34.1%
Contains more Zinc +100%
Contains more Copper +174.3%

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 Folate +1900%
Contains more Vitamin K +1741.2%
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 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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +7855.6%
Contains more Vitamin E +237.5%
Contains more Vitamin B3 +42.9%
Contains more Folate +1900%
Contains more Vitamin K +1741.2%
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

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

All nutrients comparison - raw data values

Nutrient Okra Garlic Opinion
Net carbs 4.25g 30.96g Garlic
Protein 1.93g 6.36g Garlic
Fats 0.19g 0.5g Garlic
Carbs 7.45g 33.06g Garlic
Calories 33kcal 149kcal Garlic
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 1g Garlic
Fiber 3.2g 2.1g Okra
Calcium 82mg 181mg Garlic
Iron 0.62mg 1.7mg Garlic
Magnesium 57mg 25mg Okra
Phosphorus 61mg 153mg Garlic
Potassium 299mg 401mg Garlic
Sodium 7mg 17mg Okra
Zinc 0.58mg 1.16mg Garlic
Copper 0.109mg 0.299mg Garlic
Vitamin A 716IU 9IU Okra
Vitamin E 0.27mg 0.08mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 31.2mg Garlic
Vitamin B1 0.2mg 0.2mg
Vitamin B2 0.06mg 0.11mg Garlic
Vitamin B3 1mg 0.7mg Okra
Vitamin B5 0.245mg 0.596mg Garlic
Vitamin B6 0.215mg 1.235mg Garlic
Folate 60µg 3µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 1.7µg Okra
Tryptophan 0.017mg 0.066mg Garlic
Threonine 0.065mg 0.157mg Garlic
Isoleucine 0.069mg 0.217mg Garlic
Leucine 0.105mg 0.308mg Garlic
Lysine 0.081mg 0.273mg Garlic
Methionine 0.021mg 0.076mg Garlic
Phenylalanine 0.065mg 0.183mg Garlic
Valine 0.091mg 0.291mg Garlic
Histidine 0.031mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.089g Okra
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Garlic
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
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

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.

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.