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 A, 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
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.
| 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
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.
| Contains more Vitamin CVitamin C | +109.6% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more CholineCholine | +260.2% |
| 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. |
| Manganese | 0.155mg | 0.788mg | 28% |
| Vitamin C | 48.2mg | 23mg | 28% |
| Vitamin B1 | 0.05mg | 0.2mg | 13% |
| Vitamin K | 15.5µg | 31.3µg | 13% |
| Magnesium | 15mg | 57mg | 10% |
| Vitamin B5 | 0.667mg | 0.245mg | 8% |
| Copper | 0.039mg | 0.109mg | 8% |
| Choline | 44.3mg | 12.3mg | 6% |
| Calcium | 22mg | 82mg | 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% |
| Vitamin B6 | 0.184mg | 0.215mg | 2% |
| Phosphorus | 44mg | 61mg | 2% |
| Carbs | 4.97g | 7.45g | 1% |
| Fructose | 0.97g | 0.57g | 1% |
| Sodium | 30mg | 7mg | 1% |
| Vitamin E | 0.08mg | 0.27mg | 1% |
| Folate | 57µg | 60µg | 1% |
| Calories | 25kcal | 33kcal | 0% |
| Protein | 1.92g | 1.93g | 0% |
| 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-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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% |
| Contains more OtherOther | +11.8% |
~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
