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  6. Cardoon vs. Okra

Cardoon vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Cardoon and Okra

  • Cardoon has more Copper, however, Okra is richer in Vitamin C, Manganese, Vitamin B1, Vitamin B6, Fiber, and Phosphorus.
  • Okra covers your daily Vitamin C needs 23% more than Cardoon.
  • Okra has 24 times less Sodium than Cardoon. Cardoon has 170mg of Sodium, while Okra has 7mg.

Specific food types used in this comparison are Cardoon, raw and Okra, raw.

Infographic

Cardoon vs Okra infographic
Infographic link

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.
Cardoon
Cardoon
3
:
7
Okra
Okra
Contains more Iron +12.9%
Contains more Potassium +33.8%
Contains more Copper +111.9%
Contains more Calcium +17.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +165.2%
Contains less Sodium -95.9%
Contains more Zinc +241.2%
Contains more Manganese +207.8%
Contains more Selenium +250%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +12.9%
Contains more Potassium +33.8%
Contains more Copper +111.9%
Contains more Calcium +17.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +165.2%
Contains less Sodium -95.9%
Contains more Zinc +241.2%
Contains more Manganese +207.8%
Contains more Selenium +250%

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.
Cardoon
Cardoon
2
:
8
Okra
Okra
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B6 +85.3%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B6 +85.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Okra
Okra
Contains more Other +32.9%
Contains more Protein +175.7%
Contains more Fats +90%
Contains more Carbs +83%
Equal in Water - 89.58
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Okra
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 Other +32.9%
Contains more Protein +175.7%
Contains more Fats +90%
Contains more Carbs +83%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
3
:
0
Okra
Okra
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +51.9%
Equal in Monounsaturated Fat - 0.017
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +51.9%
Equal in Monounsaturated Fat - 0.017

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cardoon Okra
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cardoon Okra Opinion
Net carbs 2.47g 4.25g Okra
Protein 0.7g 1.93g Okra
Fats 0.1g 0.19g Okra
Carbs 4.07g 7.45g Okra
Calories 17kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Cardoon
Fiber 1.6g 3.2g Okra
Calcium 70mg 82mg Okra
Iron 0.7mg 0.62mg Cardoon
Magnesium 42mg 57mg Okra
Phosphorus 23mg 61mg Okra
Potassium 400mg 299mg Cardoon
Sodium 170mg 7mg Okra
Zinc 0.17mg 0.58mg Okra
Copper 0.231mg 0.109mg Cardoon
Manganese 0.256mg 0.788mg Okra
Selenium 0.2µg 0.7µg Okra
Vitamin A 0IU 716IU Okra
Vitamin A RAE 0µg 36µg Okra
Vitamin E 0.27mg Okra
Vitamin C 2mg 23mg Okra
Vitamin B1 0.02mg 0.2mg Okra
Vitamin B2 0.03mg 0.06mg Okra
Vitamin B3 0.3mg 1mg Okra
Vitamin B5 0.338mg 0.245mg Cardoon
Vitamin B6 0.116mg 0.215mg Okra
Folate 68µg 60µg Cardoon
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.011g 0.026g Cardoon
Monounsaturated Fat 0.018g 0.017g Cardoon
Polyunsaturated fat 0.041g 0.027g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Cardoon
33%
Okra
Minerals Daily Need Coverage Score
26%
Cardoon
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 163mg)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 0)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.