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Okra vs. Garlic powder — In-Depth Nutrition Comparison

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How are okra and garlic powder different?

  • Okra is richer in vitamin K and vitamin C, while garlic powder is higher in vitamin B6, iron, phosphorus, copper, selenium, potassium, fiber, and zinc.
  • Garlic powder covers your daily need for vitamin B6, 111% more than okra.
  • Okra contains 78 times more vitamin K than garlic powder. Okra contains 31.3µg of vitamin K, while garlic powder contains 0.4µg.

Okra, raw and Spices, garlic powder types were used in this article.

Infographic

Okra vs Garlic powder 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -88.3%
Contains more MagnesiumMagnesium +35.1%
Contains more PotassiumPotassium +299%
Contains more IronIron +811.3%
Contains more CopperCopper +389%
Contains more ZincZinc +415.5%
Contains more PhosphorusPhosphorus +578.7%
Contains more ManganeseManganese +24.2%
Contains more SeleniumSelenium +3314.3%
~equal in Calcium ~79mg

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
5
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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1816.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin KVitamin K +7725%
Contains more FolateFolate +27.7%
Contains more Vitamin EVitamin E +148.1%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +135%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +669.3%
Contains more CholineCholine +448.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Garlic powder DV% diff.
Vitamin B6 0.215mg 1.654mg 111%
Iron 0.62mg 5.65mg 63%
Phosphorus 61mg 414mg 50%
Copper 0.109mg 0.533mg 47%
Selenium 0.7µg 23.9µg 42%
Protein 1.93g 16.55g 29%
Potassium 299mg 1193mg 26%
Vitamin K 31.3µg 0.4µg 26%
Vitamin C 23mg 1.2mg 24%
Fiber 3.2g 9g 23%
Carbs 7.45g 72.73g 22%
Zinc 0.58mg 2.99mg 22%
Vitamin B1 0.2mg 0.435mg 20%
Calories 33kcal 331kcal 15%
Vitamin B5 0.245mg 0.743mg 10%
Choline 12.3mg 67.5mg 10%
Manganese 0.788mg 0.979mg 8%
Vitamin B2 0.06mg 0.141mg 6%
Magnesium 57mg 77mg 5%
Vitamin A 36µg 0µg 4%
Vitamin E 0.27mg 0.67mg 3%
Folate 60µg 47µg 3%
Sodium 7mg 60mg 2%
Saturated fat 0.026g 0.249g 1%
Fats 0.19g 0.73g 1%
Polyunsaturated fat 0.027g 0.178g 1%
Vitamin B3 1mg 0.796mg 1%
Net carbs 4.25g 63.73g N/A
Calcium 82mg 79mg 0%
Sugar 1.48g 2.43g N/A
Starch 0.34g 0%
Monounsaturated fat 0.017g 0.115g 0%
Tryptophan 0.017mg 0.121mg 0%
Threonine 0.065mg 0.374mg 0%
Isoleucine 0.069mg 0.414mg 0%
Leucine 0.105mg 0.728mg 0%
Lysine 0.081mg 0.768mg 0%
Methionine 0.021mg 0.111mg 0%
Phenylalanine 0.065mg 0.525mg 0%
Valine 0.091mg 0.667mg 0%
Histidine 0.031mg 0.263mg 0%
Fructose 0.57g 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1288.8%
Contains more ProteinProtein +757.5%
Contains more FatsFats +284.2%
Contains more CarbsCarbs +876.2%
Contains more OtherOther +316.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +576.5%
Contains more Poly. FatPolyunsaturated fat +559.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
3
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +357.1%
Contains more FructoseFructose +83.9%
Contains more SucroseSucrose +241.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.