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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +272.7%
Contains more Iron +47.6%
Contains more Magnesium +280%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
Contains more Zinc +114.8%
Contains more Copper +179.5%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Contains more Calcium +272.7%
Contains more Iron +47.6%
Contains more Magnesium +280%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
Contains more Zinc +114.8%
Contains more Copper +179.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 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

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

All nutrients comparison - raw data values

Nutrient Cauliflower Okra Opinion
Net carbs 2.97g 4.25g Okra
Protein 1.92g 1.93g Okra
Fats 0.28g 0.19g Cauliflower
Carbs 4.97g 7.45g Okra
Calories 25kcal 33kcal Okra
Starch g 0.34g Okra
Fructose 0.97g 0.57g Cauliflower
Sugar 1.91g 1.48g Okra
Fiber 2g 3.2g Okra
Calcium 22mg 82mg Okra
Iron 0.42mg 0.62mg Okra
Magnesium 15mg 57mg Okra
Phosphorus 44mg 61mg Okra
Potassium 299mg 299mg
Sodium 30mg 7mg Okra
Zinc 0.27mg 0.58mg Okra
Copper 0.039mg 0.109mg Okra
Vitamin A 0IU 716IU Okra
Vitamin E 0.08mg 0.27mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 23mg Cauliflower
Vitamin B1 0.05mg 0.2mg Okra
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.507mg 1mg Okra
Vitamin B5 0.667mg 0.245mg Cauliflower
Vitamin B6 0.184mg 0.215mg Okra
Folate 57µg 60µg Okra
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 31.3µg Okra
Tryptophan 0.02mg 0.017mg Cauliflower
Threonine 0.076mg 0.065mg Cauliflower
Isoleucine 0.071mg 0.069mg Cauliflower
Leucine 0.106mg 0.105mg Cauliflower
Lysine 0.217mg 0.081mg Cauliflower
Methionine 0.02mg 0.021mg Okra
Phenylalanine 0.065mg 0.065mg
Valine 0.125mg 0.091mg Cauliflower
Histidine 0.056mg 0.031mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.026g Okra
Monounsaturated Fat 0.034g 0.017g Cauliflower
Polyunsaturated fat 0.031g 0.027g Cauliflower

Which food is preferable for your diet?

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

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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

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)

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.