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Cauliflower vs Okra - In-Depth Nutrition Comparison

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Summary of differences between Cauliflower and Okra

  • Cauliflower has more Vitamin C, Vitamin B5, and Choline, however Okra is higher in Manganese, Vitamin K, Vitamin B1, Magnesium, Copper, and Calcium.
  • Cauliflower covers your daily need of Vitamin C 28% more than Okra.
  • Cauliflower has 4 times more Choline than Okra. While Cauliflower has 44.3mg of Choline, Okra has only 12.3mg.

These are the specific foods used in this comparison Cauliflower, raw and Okra, raw.

Infographic

Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Okra
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
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
:
7
Okra
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
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%
Equal in Vitamin B2 - 0.06
Equal in Folate - 60
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
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%
Equal in Vitamin B2 - 0.06
Equal in Folate - 60

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
33
Okra
Mineral Summary Score
13
Cauliflower
24
Okra

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 food.
Protein
12%
Cauliflower
12%
Okra
Carbohydrates
5%
Cauliflower
7%
Okra
Fats
1%
Cauliflower
1%
Okra

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Okra
Lower in Sugar 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 for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (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 (N/A)

All nutrients comparison - raw data values

Nutrient Cauliflower Okra Opinion
Calories 25 33 Okra
Protein 1.92 1.93 Okra
Fats 0.28 0.19 Cauliflower
Vitamin C 48.2 23 Cauliflower
Carbs 4.97 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.62 Okra
Calcium 22 82 Okra
Potassium 299 299
Magnesium 15 57 Okra
Sugar 1.91 1.48 Okra
Fiber 2 3.2 Okra
Copper 0.039 0.109 Okra
Zinc 0.27 0.58 Okra
Starch 0.34 Okra
Phosphorus 44 61 Okra
Sodium 30 7 Okra
Vitamin A 0 716 Okra
Vitamin E 0.08 0.27 Okra
Vitamin D 0 0
Vitamin B1 0.05 0.2 Okra
Vitamin B2 0.06 0.06
Vitamin B3 0.507 1 Okra
Vitamin B5 0.667 0.245 Cauliflower
Vitamin B6 0.184 0.215 Okra
Vitamin B12 0 0
Vitamin K 15.5 31.3 Okra
Folate 57 60 Okra
Trans Fat 0 0
Saturated Fat 0.13 0.026 Okra
Monounsaturated Fat 0.034 0.017 Cauliflower
Polyunsaturated fat 0.031 0.027 Cauliflower
Tryptophan 0.02 0.017 Cauliflower
Threonine 0.076 0.065 Cauliflower
Isoleucine 0.071 0.069 Cauliflower
Leucine 0.106 0.105 Cauliflower
Lysine 0.217 0.081 Cauliflower
Methionine 0.02 0.021 Okra
Phenylalanine 0.065 0.065
Valine 0.125 0.091 Cauliflower
Histidine 0.056 0.031 Cauliflower
Fructose 0.97 0.57 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.