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  6. Okra vs. Ginger

Okra vs. Ginger — In-Depth Nutrition Comparison

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The main differences between Okra and Ginger

  • Okra is richer in Vitamin K, Manganese, Vitamin C, Vitamin B1, Folate, and Calcium, yet Ginger is richer in Copper.
  • Daily need coverage for Vitamin K from Okra is 26% higher.
  • Okra contains 8 times more Vitamin B1 than Ginger. Okra contains 0.2mg of Vitamin B1, while Ginger contains 0.025mg.

Food types used in this article are Okra, raw and Ginger root, raw.

Infographic

Okra vs Ginger 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
7
:
2
Ginger
Ginger
Contains more Calcium +412.5%
Contains more Magnesium +32.6%
Contains more Phosphorus +79.4%
Contains less Sodium -46.2%
Contains more Zinc +70.6%
Contains more Manganese +244.1%
Contains more Potassium +38.8%
Contains more Copper +107.3%
Equal in Iron - 0.6
Equal in Selenium - 0.7
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +412.5%
Contains more Magnesium +32.6%
Contains more Phosphorus +79.4%
Contains less Sodium -46.2%
Contains more Zinc +70.6%
Contains more Manganese +244.1%
Contains more Potassium +38.8%
Contains more Copper +107.3%
Equal in Iron - 0.6
Equal in Selenium - 0.7

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.
Okra
Okra
10
:
0
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin C +360%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +34.4%
Contains more Folate +445.5%
Contains more Vitamin K +31200%
Equal in Vitamin E - 0.26
Okra
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%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +360%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +20.7%
Contains more Vitamin B6 +34.4%
Contains more Folate +445.5%
Contains more Vitamin K +31200%
Equal in Vitamin E - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Ginger
Ginger
Contains more Water +13.6%
Contains more Other +10.4%
Contains more Fats +294.7%
Contains more Carbs +138.5%
Equal in Protein - 1.82
Equal in Other - 0.77
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more Water +13.6%
Contains more Other +10.4%
Contains more Fats +294.7%
Contains more Carbs +138.5%
Equal in Protein - 1.82
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Ginger
Ginger
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +805.9%
Contains more Polyunsaturated fat +470.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +805.9%
Contains more Polyunsaturated fat +470.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Ginger
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Ginger Opinion
Net carbs 4.25g 15.77g Ginger
Protein 1.93g 1.82g Okra
Fats 0.19g 0.75g Ginger
Carbs 7.45g 17.77g Ginger
Calories 33kcal 80kcal Ginger
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 1.7g Okra
Fiber 3.2g 2g Okra
Calcium 82mg 16mg Okra
Iron 0.62mg 0.6mg Okra
Magnesium 57mg 43mg Okra
Phosphorus 61mg 34mg Okra
Potassium 299mg 415mg Ginger
Sodium 7mg 13mg Okra
Zinc 0.58mg 0.34mg Okra
Copper 0.109mg 0.226mg Ginger
Manganese 0.788mg 0.229mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.26mg Okra
Vitamin C 23mg 5mg Okra
Vitamin B1 0.2mg 0.025mg Okra
Vitamin B2 0.06mg 0.034mg Okra
Vitamin B3 1mg 0.75mg Okra
Vitamin B5 0.245mg 0.203mg Okra
Vitamin B6 0.215mg 0.16mg Okra
Folate 60µg 11µg Okra
Vitamin K 31.3µg 0.1µg Okra
Tryptophan 0.017mg 0.012mg Okra
Threonine 0.065mg 0.036mg Okra
Isoleucine 0.069mg 0.051mg Okra
Leucine 0.105mg 0.074mg Okra
Lysine 0.081mg 0.057mg Okra
Methionine 0.021mg 0.013mg Okra
Phenylalanine 0.065mg 0.045mg Okra
Valine 0.091mg 0.073mg Okra
Histidine 0.031mg 0.03mg Okra
Saturated Fat 0.026g 0.203g Okra
Monounsaturated Fat 0.017g 0.154g Ginger
Polyunsaturated fat 0.027g 0.154g Ginger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Okra
9%
Ginger
Minerals Daily Need Coverage Score
30%
Okra
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.177g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.