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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
2
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 Potassium +38.8%
Contains more Copper +107.3%
Equal in Iron - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 31% 15% 37% 2% 10% 76%
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 Potassium +38.8%
Contains more Copper +107.3%
Equal in Iron - 0.6

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
10
:
0
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
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 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

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 Ginger
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals 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 g Okra
Fructose 0.57g g 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
Vitamin A 716IU 0IU Okra
Vitamin E 0.27mg 0.26mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
9
Ginger
Mineral Summary Score
24
Okra
24
Ginger

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
11%
Ginger
Carbohydrates
7%
Okra
18%
Ginger
Fats
1%
Okra
3%
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 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)
Which food is richer in minerals?
?
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. 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.