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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, vitamin A, folate, and calcium, yet ginger is richer in copper.
  • Daily need coverage for vitamin K for okra is 26% higher.

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
6
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%
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +32.6%
Contains more CalciumCalcium +412.5%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +79.4%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +244.1%
Contains more PotassiumPotassium +38.8%
Contains more CopperCopper +107.3%
~equal in Iron ~0.6mg
~equal in Selenium ~0.7µg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Ginger
Ginger
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin KVitamin K +31200%
Contains more FolateFolate +445.5%
Contains more CholineCholine +134.1%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Ginger DV% diff.
Vitamin K 31.3µg 0.1µg 26%
Manganese 0.788mg 0.229mg 24%
Vitamin C 23mg 5mg 20%
Vitamin B1 0.2mg 0.025mg 15%
Copper 0.109mg 0.226mg 13%
Folate 60µg 11µg 12%
Calcium 82mg 16mg 7%
Fiber 3.2g 2g 5%
Vitamin A 36µg 0µg 4%
Vitamin B6 0.215mg 0.16mg 4%
Phosphorus 61mg 34mg 4%
Carbs 7.45g 17.77g 3%
Magnesium 57mg 43mg 3%
Choline 12.3mg 28.8mg 3%
Potassium 299mg 415mg 3%
Vitamin B3 1mg 0.75mg 2%
Vitamin B2 0.06mg 0.034mg 2%
Calories 33kcal 80kcal 2%
Zinc 0.58mg 0.34mg 2%
Fructose 0.57g 1%
Polyunsaturated fat 0.027g 0.154g 1%
Vitamin B5 0.245mg 0.203mg 1%
Fats 0.19g 0.75g 1%
Saturated fat 0.026g 0.203g 1%
Protein 1.93g 1.82g 0%
Net carbs 4.25g 15.77g N/A
Iron 0.62mg 0.6mg 0%
Sugar 1.48g 1.7g N/A
Starch 0.34g 0%
Sodium 7mg 13mg 0%
Vitamin E 0.27mg 0.26mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.017g 0.154g 0%
Tryptophan 0.017mg 0.012mg 0%
Threonine 0.065mg 0.036mg 0%
Isoleucine 0.069mg 0.051mg 0%
Leucine 0.105mg 0.074mg 0%
Lysine 0.081mg 0.057mg 0%
Methionine 0.021mg 0.013mg 0%
Phenylalanine 0.065mg 0.045mg 0%
Valine 0.091mg 0.073mg 0%
Histidine 0.031mg 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Ginger
Ginger
2
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 WaterWater +13.6%
Contains more FatsFats +294.7%
Contains more CarbsCarbs +138.5%
~equal in Protein ~1.82g
~equal in Other ~0.77g

Fat Type Comparison

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

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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. 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.