Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Okra vs Cauliflower - In-Depth Nutrition Comparison

Compare

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
Copy 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 Iron +47.6%
Contains more Calcium +272.7%
Contains more Magnesium +280%
Contains more Copper +179.5%
Contains more Zinc +114.8%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
Equal in Potassium - 299
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +47.6%
Contains more Calcium +272.7%
Contains more Magnesium +280%
Contains more Copper +179.5%
Contains more Zinc +114.8%
Contains more Phosphorus +38.6%
Contains less Sodium -76.7%
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" chart 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%
Equal in Vitamin B2 - 0.06
Equal in Folate - 57
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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%
Equal in Vitamin B2 - 0.06
Equal in Folate - 57

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
33
Okra
30
Cauliflower
Mineral Summary Score
24
Okra
13
Cauliflower

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%
Okra
12%
Cauliflower
Carbohydrates
7%
Okra
5%
Cauliflower
Fats
1%
Okra
1%
Cauliflower

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.
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

Which food is preferable for your diet?

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

People also compare

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)

All nutrients comparison - raw data values

Nutrient Okra Cauliflower Opinion
Calories 33 25 Okra
Protein 1.93 1.92 Okra
Fats 0.19 0.28 Cauliflower
Vitamin C 23 48.2 Cauliflower
Net carbs 4.25 2.9700000286102295 Okra
Carbs 7.45 4.97 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.42 Okra
Calcium 82 22 Okra
Potassium 299 299
Magnesium 57 15 Okra
Sugar 1.48 1.91 Okra
Fiber 3.2 2 Okra
Copper 0.109 0.039 Okra
Zinc 0.58 0.27 Okra
Starch 0.34 Okra
Phosphorus 61 44 Okra
Sodium 7 30 Okra
Vitamin A 716 0 Okra
Vitamin E 0.27 0.08 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.05 Okra
Vitamin B2 0.06 0.06
Vitamin B3 1 0.507 Okra
Vitamin B5 0.245 0.667 Cauliflower
Vitamin B6 0.215 0.184 Okra
Vitamin B12 0 0
Vitamin K 31.3 15.5 Okra
Folate 60 57 Okra
Trans Fat 0 0
Saturated Fat 0.026 0.13 Okra
Monounsaturated Fat 0.017 0.034 Cauliflower
Polyunsaturated fat 0.027 0.031 Cauliflower
Tryptophan 0.017 0.02 Cauliflower
Threonine 0.065 0.076 Cauliflower
Isoleucine 0.069 0.071 Cauliflower
Leucine 0.105 0.106 Cauliflower
Lysine 0.081 0.217 Cauliflower
Methionine 0.021 0.02 Okra
Phenylalanine 0.065 0.065
Valine 0.091 0.125 Cauliflower
Histidine 0.031 0.056 Cauliflower
Fructose 0.57 0.97 Cauliflower

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. 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.