Garlic vs. Okra
Nutrition comparison of Garlic and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and okra:
- Both garlic and okra are high in Vitamin C, calcium, dietary fiber and potassium.
- Garlic has more pantothenic acid and Vitamin B6, however, okra contains more folate.
USDA sources for nutritional information: Garlic (Garlic, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and okra has 78% less calories than garlic - garlic has 149 calories per 100 grams and okra has 33 calories.
For macronutrient ratios, garlic is heavier in carbs and similar to okra for protein and fat. Garlic has a macronutrient ratio of 16:82:3 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Okra | |
|---|---|---|
| Protein | 16% | 19% |
| Carbohydrates | 82% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and okra has 77% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and okra has 7.5g of carbohydrates.
dietary fiber
Both garlic and okra are high in dietary fiber. Okra has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and okra has 3.2g of dietary fiber.
sugar
Garlic and okra contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and okra has 1.5g of sugar.
Protein
protein
Garlic has 230% more protein than okra - garlic has 6.4g of protein per 100 grams and okra has 1.9g of protein.
Fat
saturated fat
Both garlic and okra are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and okra has 0.03g of saturated fat.
Vitamins
Vitamin C
Both garlic and okra are high in Vitamin C. Garlic has 36% more Vitamin C than okra - garlic has 31.2mg of Vitamin C per 100 grams and okra has 23mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than garlic - okra has 36ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and okra contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and okra has 0.27mg of Vitamin E.
Vitamin K
Okra has 17 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and okra has 31.3ug of Vitamin K.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6, however, okra contains more folate. Both garlic and okra contain significant amounts of thiamin, riboflavin and niacin.
| Garlic | Okra | |
|---|---|---|
| Thiamin | 0.2 MG | 0.2 MG |
| Riboflavin | 0.11 MG | 0.06 MG |
| Niacin | 0.7 MG | 1 MG |
| Pantothenic acid | 0.596 MG | 0.245 MG |
| Vitamin B6 | 1.235 MG | 0.215 MG |
| Folate | 3 UG | 60 UG |
Minerals
calcium
Both garlic and okra are high in calcium. Garlic has 121% more calcium than okra - garlic has 181mg of calcium per 100 grams and okra has 82mg of calcium.
iron
Garlic has 174% more iron than okra - garlic has 1.7mg of iron per 100 grams and okra has 0.62mg of iron.
potassium
Both garlic and okra are high in potassium. Garlic has 34% more potassium than okra - garlic has 401mg of potassium per 100 grams and okra has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, garlic has more kaempferol and myricetin than okra per 100 grams, however, okra contains more quercetin than garlic per 100 grams.
| Garlic | Okra | |
|---|---|---|
| kaempferol | 0.26 mg | ~ |
| myricetin | 1.61 mg | ~ |
| Quercetin | 1.74 mg | 20.97 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Garlic | Okra | |
|---|---|---|
| beta-carotene | 5 UG | 416 UG |
| lutein + zeaxanthin | 16 UG | 280 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than okra per 100 grams.
| Garlic | Okra | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.001 G |
| Total | 0.02 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than okra per 100 grams.
| Garlic | Okra | |
|---|---|---|
| linoleic acid | 0.229 G | 0.026 G |
| Total | 0.229 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Garlic g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or okra contain more calories in 100 grams?Garlic is high in calories and okra has 80% less calories than garlic - garlic has 149 calories in 100g and okra has 33 calories.
Does garlic or okra have more carbohydrates?
By weight, garlic is high in carbohydrates and okra has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and okra has 7.5g of carbohydrates.
Does garlic or okra contain more calcium?
Both garlic and okra are high in calcium. Garlic has 120% more calcium than okra - garlic has 181mg of calcium in 100 grams and okra has 82mg of calcium.
Does garlic or okra contain more potassium?
Both garlic and okra are high in potassium. Garlic has 30% more potassium than okra - garlic has 401mg of potassium in 100 grams and okra has 299mg of potassium.