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  6. Okra vs. Cardoon

Okra vs. Cardoon — In-Depth Nutrition Comparison

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Significant differences between Okra and Cardoon

  • Okra has more Vitamin C, Manganese, Vitamin B1, Vitamin B6, Fiber, and Phosphorus, however, Cardoon is richer in Copper.
  • Okra covers your daily Vitamin C needs 23% more than Cardoon.
  • Cardoon has 10 times less Vitamin B1 than Okra. Okra has 0.2mg of Vitamin B1, while Cardoon has 0.02mg.
  • Okra contains less Sodium.

Specific food types used in this comparison are Okra, raw and Cardoon, raw.

Infographic

Okra vs Cardoon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
7
:
3
Cardoon
Cardoon
Contains more Calcium +17.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +165.2%
Contains less Sodium -95.9%
Contains more Zinc +241.2%
Contains more Manganese +207.8%
Contains more Selenium +250%
Contains more Iron +12.9%
Contains more Potassium +33.8%
Contains more Copper +111.9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +17.1%
Contains more Magnesium +35.7%
Contains more Phosphorus +165.2%
Contains less Sodium -95.9%
Contains more Zinc +241.2%
Contains more Manganese +207.8%
Contains more Selenium +250%
Contains more Iron +12.9%
Contains more Potassium +33.8%
Contains more Copper +111.9%

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.
Okra
Okra
8
:
2
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B6 +85.3%
Contains more Vitamin B5 +38%
Contains more Folate +13.3%
Okra
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%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B6 +85.3%
Contains more Vitamin B5 +38%
Contains more Folate +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Cardoon
Cardoon
Contains more Protein +175.7%
Contains more Fats +90%
Contains more Carbs +83%
Contains more Other +32.9%
Equal in Water - 94
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +175.7%
Contains more Fats +90%
Contains more Carbs +83%
Contains more Other +32.9%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
0
:
3
Cardoon
Cardoon
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +51.9%
Equal in Monounsaturated Fat - 0.018
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +51.9%
Equal in Monounsaturated Fat - 0.018

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Cardoon
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Cardoon Opinion
Net carbs 4.25g 2.47g Okra
Protein 1.93g 0.7g Okra
Fats 0.19g 0.1g Okra
Carbs 7.45g 4.07g Okra
Calories 33kcal 17kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Cardoon
Fiber 3.2g 1.6g Okra
Calcium 82mg 70mg Okra
Iron 0.62mg 0.7mg Cardoon
Magnesium 57mg 42mg Okra
Phosphorus 61mg 23mg Okra
Potassium 299mg 400mg Cardoon
Sodium 7mg 170mg Okra
Zinc 0.58mg 0.17mg Okra
Copper 0.109mg 0.231mg Cardoon
Manganese 0.788mg 0.256mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg Okra
Vitamin C 23mg 2mg Okra
Vitamin B1 0.2mg 0.02mg Okra
Vitamin B2 0.06mg 0.03mg Okra
Vitamin B3 1mg 0.3mg Okra
Vitamin B5 0.245mg 0.338mg Cardoon
Vitamin B6 0.215mg 0.116mg Okra
Folate 60µg 68µg Cardoon
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.026g 0.011g Cardoon
Monounsaturated Fat 0.017g 0.018g Cardoon
Polyunsaturated fat 0.027g 0.041g Cardoon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
10%
Cardoon
Minerals Daily Need Coverage Score
30%
Okra
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 163mg)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Cardoon
Cardoon is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cardoon
Cardoon is lower in glycemic index (difference - 0)
Which food is cheaper?
Cardoon
Cardoon is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.