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Okra vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Okra and Cauliflower

  • Okra has more Manganese, Vitamin K, Vitamin B1, Magnesium, Copper, and Calcium, however, Cauliflower is higher in Vitamin C, Vitamin B5, and Choline.
  • Cauliflower covers your daily need of Vitamin C 28% more than Okra.
  • Okra has 5 times more Manganese than Cauliflower. While Okra has 0.788mg of Manganese, Cauliflower has only 0.155mg.

These are the specific foods used in this comparison Okra, raw and Cauliflower, raw.

Infographic

Okra vs Cauliflower 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.
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%
Contains more Manganese +408.4%
Contains more Selenium +16.7%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Manganese +408.4%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
7
:
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%
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
Contains more Choline +260.2%
Equal in Vitamin B2 - 0.06
Equal in Folate - 57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 7% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
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%
Contains more Vitamin C +109.6%
Contains more Vitamin B5 +172.2%
Contains more Choline +260.2%
Equal in Vitamin B2 - 0.06
Equal in Folate - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +49.9%
Contains more Other +11.8%
Contains more Fats +47.4%
Equal in Protein - 1.92
Equal in Water - 92.07
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +49.9%
Contains more Other +11.8%
Contains more Fats +47.4%
Equal in Protein - 1.92
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +14.8%
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +14.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +193.8%
Contains more Fructose +70.2%
19% 33% 17% 31%
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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +193.8%
Contains more Fructose +70.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Cauliflower
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 Okra Cauliflower Opinion
Net carbs 4.25g 2.97g Okra
Protein 1.93g 1.92g Okra
Fats 0.19g 0.28g Cauliflower
Carbs 7.45g 4.97g Okra
Calories 33kcal 25kcal Okra
Starch 0.34g Okra
Fructose 0.57g 0.97g Cauliflower
Sugar 1.48g 1.91g Okra
Fiber 3.2g 2g Okra
Calcium 82mg 22mg Okra
Iron 0.62mg 0.42mg Okra
Magnesium 57mg 15mg Okra
Phosphorus 61mg 44mg Okra
Potassium 299mg 299mg
Sodium 7mg 30mg Okra
Zinc 0.58mg 0.27mg Okra
Copper 0.109mg 0.039mg Okra
Manganese 0.788mg 0.155mg Okra
Selenium 0.7µg 0.6µg Okra
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.08mg Okra
Vitamin C 23mg 48.2mg Cauliflower
Vitamin B1 0.2mg 0.05mg Okra
Vitamin B2 0.06mg 0.06mg
Vitamin B3 1mg 0.507mg Okra
Vitamin B5 0.245mg 0.667mg Cauliflower
Vitamin B6 0.215mg 0.184mg Okra
Folate 60µg 57µg Okra
Choline 12.3mg 44.3mg Cauliflower
Vitamin K 31.3µg 15.5µg Okra
Tryptophan 0.017mg 0.02mg Cauliflower
Threonine 0.065mg 0.076mg Cauliflower
Isoleucine 0.069mg 0.071mg Cauliflower
Leucine 0.105mg 0.106mg Cauliflower
Lysine 0.081mg 0.217mg Cauliflower
Methionine 0.021mg 0.02mg Okra
Phenylalanine 0.065mg 0.065mg
Valine 0.091mg 0.125mg Cauliflower
Histidine 0.031mg 0.056mg Cauliflower
Saturated Fat 0.026g 0.13g Okra
Monounsaturated Fat 0.017g 0.034g Cauliflower
Polyunsaturated fat 0.027g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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
31%
Okra
30%
Cauliflower
Minerals Daily Need Coverage Score
30%
Okra
13%
Cauliflower

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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.