Asparagus vs. Okra — In-Depth Nutrition Comparison
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How are asparagus and okra different?
- Asparagus is higher in iron, copper, vitamin K, vitamin B2, and vitamin E; however, okra is richer in manganese, vitamin C, magnesium, vitamin B6, and calcium.
- Daily need coverage for manganese for okra is 27% higher.
- Asparagus contains 4 times more vitamin E than okra. While asparagus contains 1.13mg of vitamin E, okra contains only 0.27mg.
Asparagus, raw and Okra, raw are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more IronIron | +245.2% |
| Contains more CopperCopper | +73.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +228.6% |
| Contains more MagnesiumMagnesium | +307.1% |
| Contains more CalciumCalcium | +241.7% |
| Contains more PotassiumPotassium | +48% |
| Contains more PhosphorusPhosphorus | +17.3% |
| Contains more ManganeseManganese | +398.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +318.5% |
| Contains more Vitamin B2Vitamin B2 | +135% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin KVitamin K | +32.9% |
| Contains more Vitamin CVitamin C | +310.7% |
| Contains more Vitamin B1Vitamin B1 | +39.9% |
| Contains more Vitamin B6Vitamin B6 | +136.3% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.158mg | 0.788mg | 27% |
| Vitamin C | 5.6mg | 23mg | 19% |
| Iron | 2.14mg | 0.62mg | 19% |
| Magnesium | 14mg | 57mg | 10% |
| Vitamin B6 | 0.091mg | 0.215mg | 10% |
| Copper | 0.189mg | 0.109mg | 9% |
| Vitamin K | 41.6µg | 31.3µg | 9% |
| Calcium | 24mg | 82mg | 6% |
| Vitamin E | 1.13mg | 0.27mg | 6% |
| Vitamin B2 | 0.141mg | 0.06mg | 6% |
| Vitamin B1 | 0.143mg | 0.2mg | 5% |
| Fiber | 2.1g | 3.2g | 4% |
| Potassium | 202mg | 299mg | 3% |
| Selenium | 2.3µg | 0.7µg | 3% |
| Folate | 52µg | 60µg | 2% |
| Calories | 20kcal | 33kcal | 1% |
| Protein | 2.2g | 1.93g | 1% |
| Carbs | 3.88g | 7.45g | 1% |
| Phosphorus | 52mg | 61mg | 1% |
| Vitamin B5 | 0.274mg | 0.245mg | 1% |
| Choline | 16mg | 12.3mg | 1% |
| Fructose | 1g | 0.57g | 1% |
| Protein per 100 calories | 11g | 5.8g | N/A |
| Calories per 10 g protein | 91kcal | 171kcal | N/A |
| Weight per 100 calories | 500g | 303g | N/A |
| Fats | 0.12g | 0.19g | 0% |
| Net carbs | 1.78g | 4.25g | N/A |
| Sugar | 1.88g | 1.48g | N/A |
| Zinc | 0.54mg | 0.58mg | 0% |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 38µg | 36µg | 0% |
| Vitamin B3 | 0.978mg | 1mg | 0% |
| Saturated fat | 0.04g | 0.026g | 0% |
| Monounsaturated fat | 0g | 0.017g | 0% |
| Polyunsaturated fat | 0.05g | 0.027g | 0% |
| Tryptophan | 0.027mg | 0.017mg | 0% |
| Threonine | 0.084mg | 0.065mg | 0% |
| Isoleucine | 0.075mg | 0.069mg | 0% |
| Leucine | 0.128mg | 0.105mg | 0% |
| Lysine | 0.104mg | 0.081mg | 0% |
| Methionine | 0.031mg | 0.021mg | 0% |
| Phenylalanine | 0.075mg | 0.065mg | 0% |
| Valine | 0.115mg | 0.091mg | 0% |
| Histidine | 0.049mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +58.3% |
| Contains more CarbsCarbs | +92% |
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +85.2% |
| Contains less Sat. FatSaturated fat | -35% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +103.1% |
| Contains more FructoseFructose | +75.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +160.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
