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.
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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
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Contains
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Iron
+47.6%
Contains
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Calcium
+272.7%
Contains
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Magnesium
+280%
Contains
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Copper
+179.5%
Contains
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Zinc
+114.8%
Contains
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Phosphorus
+38.6%
Contains
less
Sodium
-76.7%
Equal in Potassium - 299
Contains
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Iron
+47.6%
Contains
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Calcium
+272.7%
Contains
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Magnesium
+280%
Contains
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Copper
+179.5%
Contains
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Zinc
+114.8%
Contains
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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
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Contains
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Vitamin C
+109.6%
Contains
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Vitamin B5
+172.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+237.5%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+97.2%
Contains
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Vitamin B6
+16.8%
Contains
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Vitamin K
+101.9%
Equal in Vitamin B2 - 0.06
Equal in Folate - 60
Contains
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Vitamin C
+109.6%
Contains
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Vitamin B5
+172.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+237.5%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B3
+97.2%
Contains
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Vitamin B6
+16.8%
Contains
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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
33
Mineral Summary Score
13
24
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%
12%
Carbohydrates
5%
7%
Fats
1%
1%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet | Equal | |
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Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.104g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is cheaper?
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?
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The foods have equal glycemic indexes (N/A)
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25 | 33 |
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| Protein | 1.92 | 1.93 |
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| Fats | 0.28 | 0.19 |
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| Vitamin C | 48.2 | 23 |
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| Carbs | 4.97 | 7.45 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 0.42 | 0.62 |
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| Calcium | 22 | 82 |
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| Potassium | 299 | 299 | |
| Magnesium | 15 | 57 |
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| Sugar | 1.91 | 1.48 |
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| Fiber | 2 | 3.2 |
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| Copper | 0.039 | 0.109 |
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| Zinc | 0.27 | 0.58 |
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| Starch | 0.34 |
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| Phosphorus | 44 | 61 |
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| Sodium | 30 | 7 |
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| Vitamin A | 0 | 716 |
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| Vitamin E | 0.08 | 0.27 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.05 | 0.2 |
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| Vitamin B2 | 0.06 | 0.06 | |
| Vitamin B3 | 0.507 | 1 |
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| Vitamin B5 | 0.667 | 0.245 |
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| Vitamin B6 | 0.184 | 0.215 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 15.5 | 31.3 |
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| Folate | 57 | 60 |
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| Trans Fat | 0 | 0 | |
| Saturated Fat | 0.13 | 0.026 |
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| Monounsaturated Fat | 0.034 | 0.017 |
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| Polyunsaturated fat | 0.031 | 0.027 |
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| Tryptophan | 0.02 | 0.017 |
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| Threonine | 0.076 | 0.065 |
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| Isoleucine | 0.071 | 0.069 |
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| Leucine | 0.106 | 0.105 |
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| Lysine | 0.217 | 0.081 |
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| Methionine | 0.02 | 0.021 |
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| Phenylalanine | 0.065 | 0.065 | |
| Valine | 0.125 | 0.091 |
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| Histidine | 0.056 | 0.031 |
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| Fructose | 0.97 | 0.57 |
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