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  6. Okra vs. Garlic

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, protein, and calcium.
  • Garlic covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Okra
Okra
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +128%
Contains less SodiumSodium -58.8%
Contains more CalciumCalcium +120.7%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +174.2%
Contains more CopperCopper +174.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +150.8%
Contains more ManganeseManganese +112.2%
Contains more SeleniumSelenium +1928.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Okra
Okra
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Garlic
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin KVitamin K +1741.2%
Contains more FolateFolate +1900%
Contains more Vitamin CVitamin C +35.7%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +143.3%
Contains more Vitamin B6Vitamin B6 +474.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Garlic DV% diff.
Vitamin B6 0.215mg 1.235mg 78%
Manganese 0.788mg 1.672mg 38%
Selenium 0.7µg 14.2µg 25%
Vitamin K 31.3µg 1.7µg 25%
Copper 0.109mg 0.299mg 21%
Iron 0.62mg 1.7mg 14%
Folate 60µg 3µg 14%
Phosphorus 61mg 153mg 13%
Calcium 82mg 181mg 10%
Protein 1.93g 6.36g 9%
Vitamin C 23mg 31.2mg 9%
Carbs 7.45g 33.06g 9%
Magnesium 57mg 25mg 8%
Vitamin B5 0.245mg 0.596mg 7%
Calories 33kcal 149kcal 6%
Zinc 0.58mg 1.16mg 5%
Fiber 3.2g 2.1g 4%
Vitamin A 36µg 0µg 4%
Vitamin B2 0.06mg 0.11mg 4%
Potassium 299mg 401mg 3%
Vitamin B3 1mg 0.7mg 2%
Choline 12.3mg 23.2mg 2%
Vitamin E 0.27mg 0.08mg 1%
Polyunsaturated fat 0.027g 0.249g 1%
Fructose 0.57g 1%
Protein per 100 calories 5.8g 4.3g N/A
Calories per 10 g protein 171kcal 234kcal N/A
Weight per 100 calories 303g 67g N/A
Fats 0.19g 0.5g 0%
Net carbs 4.25g 30.96g N/A
Sugar 1.48g 1g N/A
Starch 0.34g 0%
Sodium 7mg 17mg 0%
Vitamin B1 0.2mg 0.2mg 0%
Saturated fat 0.026g 0.089g 0%
Monounsaturated fat 0.017g 0.011g 0%
Tryptophan 0.017mg 0.066mg 0%
Threonine 0.065mg 0.157mg 0%
Isoleucine 0.069mg 0.217mg 0%
Leucine 0.105mg 0.308mg 0%
Lysine 0.081mg 0.273mg 0%
Methionine 0.021mg 0.076mg 0%
Phenylalanine 0.065mg 0.183mg 0%
Valine 0.091mg 0.291mg 0%
Histidine 0.031mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +52.9%
Contains more ProteinProtein +229.5%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +343.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +54.5%
Contains more Poly. FatPolyunsaturated fat +822.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.