Okra vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between okra and cauliflower
- Okra has more manganese, vitamin A, vitamin K, vitamin B1, magnesium, copper, and calcium; however, cauliflower is higher in vitamin C, vitamin B5, and choline.
- Cauliflower covers your daily need for vitamin C, 28% more than okra.
These are the specific foods used in this comparison Okra, raw and Cauliflower, 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 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% |
| Contains more Vitamin CVitamin C | +109.6% |
| Contains more Vitamin B5Vitamin B5 | +172.2% |
| Contains more CholineCholine | +260.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.155mg | 28% |
| Vitamin C | 23mg | 48.2mg | 28% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Vitamin K | 31.3µg | 15.5µg | 13% |
| Magnesium | 57mg | 15mg | 10% |
| Vitamin B5 | 0.245mg | 0.667mg | 8% |
| Copper | 0.109mg | 0.039mg | 8% |
| Choline | 12.3mg | 44.3mg | 6% |
| Calcium | 82mg | 22mg | 6% |
| Fiber | 3.2g | 2g | 5% |
| Vitamin A | 36µg | 0µg | 4% |
| Iron | 0.62mg | 0.42mg | 3% |
| Zinc | 0.58mg | 0.27mg | 3% |
| Vitamin B3 | 1mg | 0.507mg | 3% |
| Vitamin B6 | 0.215mg | 0.184mg | 2% |
| Phosphorus | 61mg | 44mg | 2% |
| Carbs | 7.45g | 4.97g | 1% |
| Fructose | 0.57g | 0.97g | 1% |
| Sodium | 7mg | 30mg | 1% |
| Vitamin E | 0.27mg | 0.08mg | 1% |
| Folate | 60µg | 57µg | 1% |
| Calories | 33kcal | 25kcal | 0% |
| Protein | 1.93g | 1.92g | 0% |
| Fats | 0.19g | 0.28g | 0% |
| Net carbs | 4.25g | 2.97g | N/A |
| Potassium | 299mg | 299mg | 0% |
| Sugar | 1.48g | 1.91g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.7µg | 0.6µg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.026g | 0.13g | 0% |
| Monounsaturated fat | 0.017g | 0.034g | 0% |
| Polyunsaturated fat | 0.027g | 0.031g | 0% |
| Tryptophan | 0.017mg | 0.02mg | 0% |
| Threonine | 0.065mg | 0.076mg | 0% |
| Isoleucine | 0.069mg | 0.071mg | 0% |
| Leucine | 0.105mg | 0.106mg | 0% |
| Lysine | 0.081mg | 0.217mg | 0% |
| Methionine | 0.021mg | 0.02mg | 0% |
| Phenylalanine | 0.065mg | 0.065mg | 0% |
| Valine | 0.091mg | 0.125mg | 0% |
| Histidine | 0.031mg | 0.056mg | 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:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more CarbsCarbs | +49.9% |
| Contains more OtherOther | +11.8% |
| Contains more FatsFats | +47.4% |
~equal in
Protein
~1.92g
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +14.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +193.8% |
| Contains more FructoseFructose | +70.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
