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Okra vs Cauliflower - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.43g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.104g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Cauliflower
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Okra
31
Cauliflower
Mineral Summary Score
19
Okra
10
Cauliflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Iron +47.6%
Contains more Calcium +272.7%
Contains more Magnesium +280%
Contains more Copper +179.5%
Contains more Zinc +114.8%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
Equal in Potassium - 299
Contains more Iron +47.6%
Contains more Calcium +272.7%
Contains more Magnesium +280%
Contains more Copper +179.5%
Contains more Zinc +114.8%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
Equal in Potassium - 299

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B6 +16.8%
Contains more Vitamin K +101.9%
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
Equal in Vitamin B2 - 0.06
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +97.2%
Contains more Vitamin B6 +16.8%
Contains more Vitamin K +101.9%
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
Equal in Vitamin B2 - 0.06

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
12%
Cauliflower
Carbohydrates
7%
Okra
5%
Cauliflower
Fats
1%
Okra
1%
Cauliflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Cauliflower Opinion
Calories 33 25 Okra
Protein 1.93 1.92 Okra
Fats 0.19 0.28 Cauliflower
Vitamin C 23 48.2 Cauliflower
Carbs 7.45 4.97 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.42 Okra
Calcium 82 22 Okra
Potassium 299 299
Magnesium 57 15 Okra
Sugars 1.48 1.91 Cauliflower
Fiber 3.2 2 Okra
Copper 0.109 0.039 Okra
Zinc 0.58 0.27 Okra
Starch 0.34 Okra
Phosphorus 61 44 Okra
Sodium 7 30 Okra
Vitamin A 716 0 Okra
Vitamin E 0.27 0.08 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.06
Vitamin B3 1 0.507 Okra
Vitamin B5 0.245 0.667 Cauliflower
Vitamin B6 0.215 0.184 Okra
Vitamin B12 0 0
Vitamin K 31.3 15.5 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.13 Okra
Monounsaturated Fat 0.017 0.034 Cauliflower
Polyunsaturated fat 0.027 0.031 Cauliflower
Tryptophan 0.017 0.02 Cauliflower
Threonine 0.065 0.076 Cauliflower
Isoleucine 0.069 0.071 Cauliflower
Leucine 0.105 0.106 Cauliflower
Lysine 0.081 0.217 Cauliflower
Methionine 0.021 0.02 Okra
Phenylalanine 0.065 0.065
Valine 0.091 0.125 Cauliflower
Histidine 0.031 0.056 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.