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Garlic powder vs. Okra — In-Depth Nutrition Comparison

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How are garlic powder and okra different?

  • Garlic powder is richer in vitamin B6, iron, phosphorus, copper, selenium, potassium, fiber, and zinc, while okra is higher in vitamin K and vitamin C.
  • Garlic powder covers your daily need for vitamin B6, 111% more than okra.
  • Garlic powder contains 34 times more selenium than okra. Garlic powder contains 23.9µg of selenium, while okra contains 0.7µg.

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

Infographic

Garlic powder vs Okra 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.
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%
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%
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%
Contains less SodiumSodium -88.3%
~equal in Calcium ~82mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +241.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +357.1%
Contains more FructoseFructose +83.9%
~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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.