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 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.
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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 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
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.
| 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% |
| Contains more CholineCholine | +88.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +52.9% |
| Contains more ProteinProtein | +229.5% |
| Contains more FatsFats | +163.2% |
| Contains more CarbsCarbs | +343.8% |
| Contains more OtherOther | +76.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.8% |
| Contains more Mono. FatMonounsaturated fat | +54.5% |
| Contains more Poly. FatPolyunsaturated 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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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% |
| Polyunsaturated fat | 0.027g | 0.249g | 1% |
| Fructose | 0.57g | 1% | |
| Vitamin E | 0.27mg | 0.08mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
29%
41%
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.