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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Magnesium
+128%
Contains
less
Sodium
-58.8%
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Calcium
+120.7%
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Iron
+174.2%
Contains
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Phosphorus
+150.8%
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Potassium
+34.1%
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Zinc
+100%
Contains
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Copper
+174.3%
Contains
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Manganese
+112.2%
Contains
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Selenium
+1928.6%
Contains
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Magnesium
+128%
Contains
less
Sodium
-58.8%
Contains
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Calcium
+120.7%
Contains
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Iron
+174.2%
Contains
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Phosphorus
+150.8%
Contains
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Potassium
+34.1%
Contains
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Zinc
+100%
Contains
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Copper
+174.3%
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Manganese
+112.2%
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Selenium
+1928.6%
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.
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Contains
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Vitamin A
+7855.6%
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Vitamin E
+237.5%
Contains
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Vitamin B3
+42.9%
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Folate
+1900%
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Vitamin K
+1741.2%
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Vitamin C
+35.7%
Contains
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Vitamin B2
+83.3%
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Vitamin B5
+143.3%
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Vitamin B6
+474.4%
Equal in Vitamin B1 - 0.2
Contains
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Vitamin A
+7855.6%
Contains
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Vitamin E
+237.5%
Contains
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Vitamin B3
+42.9%
Contains
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Folate
+1900%
Contains
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Vitamin K
+1741.2%
Contains
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Vitamin C
+35.7%
Contains
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Vitamin B2
+83.3%
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Vitamin B5
+143.3%
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Vitamin B6
+474.4%
Equal in Vitamin B1 - 0.2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+52.9%
Contains
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Protein
+229.5%
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Fats
+163.2%
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Carbs
+343.8%
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Other
+76.5%
Contains
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Water
+52.9%
Contains
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Protein
+229.5%
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Fats
+163.2%
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Carbs
+343.8%
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Other
+76.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.8%
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Monounsaturated Fat
+54.5%
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Polyunsaturated fat
+822.2%
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Saturated Fat
-70.8%
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Monounsaturated Fat
+54.5%
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Polyunsaturated fat
+822.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 30.96g |
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| Protein | 1.93g | 6.36g |
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| Fats | 0.19g | 0.5g |
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| Carbs | 7.45g | 33.06g |
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| Calories | 33kcal | 149kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 1g |
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| Fiber | 3.2g | 2.1g |
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| Calcium | 82mg | 181mg |
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| Iron | 0.62mg | 1.7mg |
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| Magnesium | 57mg | 25mg |
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| Phosphorus | 61mg | 153mg |
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| Potassium | 299mg | 401mg |
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| Sodium | 7mg | 17mg |
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| Zinc | 0.58mg | 1.16mg |
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| Copper | 0.109mg | 0.299mg |
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| Manganese | 0.788mg | 1.672mg |
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| Selenium | 0.7µg | 14.2µg |
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| Vitamin A | 716IU | 9IU |
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| Vitamin A RAE | 36µg | 0µg |
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| Vitamin E | 0.27mg | 0.08mg |
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| Vitamin C | 23mg | 31.2mg |
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| Vitamin B1 | 0.2mg | 0.2mg | |
| Vitamin B2 | 0.06mg | 0.11mg |
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| Vitamin B3 | 1mg | 0.7mg |
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| Vitamin B5 | 0.245mg | 0.596mg |
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| Vitamin B6 | 0.215mg | 1.235mg |
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| Folate | 60µg | 3µg |
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| Vitamin K | 31.3µg | 1.7µg |
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| Tryptophan | 0.017mg | 0.066mg |
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| Threonine | 0.065mg | 0.157mg |
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| Isoleucine | 0.069mg | 0.217mg |
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| Leucine | 0.105mg | 0.308mg |
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| Lysine | 0.081mg | 0.273mg |
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| Methionine | 0.021mg | 0.076mg |
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| Phenylalanine | 0.065mg | 0.183mg |
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| Valine | 0.091mg | 0.291mg |
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| Histidine | 0.031mg | 0.113mg |
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| Saturated Fat | 0.026g | 0.089g |
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| Monounsaturated Fat | 0.017g | 0.011g |
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| Polyunsaturated fat | 0.027g | 0.249g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
43%
Minerals Daily Need Coverage Score
30%
67%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.