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 for 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +280% |
| Contains more CalciumCalcium | +272.7% |
| Contains more IronIron | +47.6% |
| Contains more CopperCopper | +179.5% |
| Contains more ZincZinc | +114.8% |
| Contains more PhosphorusPhosphorus | +38.6% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +408.4% |
| Contains more SeleniumSelenium | +16.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +109.6% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +237.5% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more Vitamin B6Vitamin B6 | +16.8% |
| Contains more Vitamin KVitamin K | +101.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 23mg | 28% |
| Manganese | 0.155mg | 0.788mg | 28% |
| Vitamin B1 | 0.05mg | 0.2mg | 13% |
| Vitamin K | 15.5µg | 31.3µg | 13% |
| Magnesium | 15mg | 57mg | 10% |
| Copper | 0.039mg | 0.109mg | 8% |
| Vitamin B5 | 0.667mg | 0.245mg | 8% |
| Calcium | 22mg | 82mg | 6% |
| Choline | 44.3mg | 12.3mg | 6% |
| Fiber | 2g | 3.2g | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Iron | 0.42mg | 0.62mg | 3% |
| Zinc | 0.27mg | 0.58mg | 3% |
| Vitamin B3 | 0.507mg | 1mg | 3% |
| Phosphorus | 44mg | 61mg | 2% |
| Vitamin B6 | 0.184mg | 0.215mg | 2% |
| Carbs | 4.97g | 7.45g | 1% |
| Sodium | 30mg | 7mg | 1% |
| Vitamin E | 0.08mg | 0.27mg | 1% |
| Folate | 57µg | 60µg | 1% |
| Fructose | 0.97g | 0.57g | 1% |
| Omega-3 (ALA) | 0.015g | 1% | |
| Calories | 25kcal | 33kcal | 0% |
| Protein | 1.92g | 1.93g | 0% |
| Protein per 100 calories | 7.7g | 5.8g | N/A |
| Calories per 10 g protein | 130kcal | 171kcal | N/A |
| Weight per 100 calories | 400g | 303g | N/A |
| Fats | 0.28g | 0.19g | 0% |
| Net carbs | 2.97g | 4.25g | N/A |
| Potassium | 299mg | 299mg | 0% |
| Sugar | 1.91g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.6µg | 0.7µg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.13g | 0.026g | 0% |
| Monounsaturated fat | 0.034g | 0.017g | 0% |
| Polyunsaturated fat | 0.031g | 0.027g | 0% |
| Tryptophan | 0.02mg | 0.017mg | 0% |
| Threonine | 0.076mg | 0.065mg | 0% |
| Isoleucine | 0.071mg | 0.069mg | 0% |
| Leucine | 0.106mg | 0.105mg | 0% |
| Lysine | 0.217mg | 0.081mg | 0% |
| Methionine | 0.02mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0.065mg | 0% |
| Valine | 0.125mg | 0.091mg | 0% |
| Histidine | 0.056mg | 0.031mg | 0% |
| Omega-6 (Linoleic acid) | 0.013g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more FatsFats | +47.4% |
| Contains more CarbsCarbs | +49.9% |
~equal in
Protein
~1.93g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +14.8% |
| Contains less Sat. FatSaturated fat | -80% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +193.8% |
| Contains more FructoseFructose | +70.2% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
