Cauliflower vs. Okra
Nutrition comparison of Cauliflower and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and okra:
- Both okra and cauliflower are high in Vitamin C and potassium.
- Okra has more thiamin, however, cauliflower contains more pantothenic acid.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and cauliflower contain similar amounts of calories - okra has 33 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to okra for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Okra | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 66% | 76% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and cauliflower contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 60% more dietary fiber than cauliflower - okra has 3.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Okra and cauliflower contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Okra and cauliflower contain similar amounts of protein - okra has 1.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both okra and cauliflower are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both okra and cauliflower are high in Vitamin C. Cauliflower has 110% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than cauliflower - okra has 36ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Okra and cauliflower contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Okra and cauliflower contain similar amounts of Vitamin K - okra has 31.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Okra has more thiamin, however, cauliflower contains more pantothenic acid. Both cauliflower and okra contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cauliflower | Okra | |
|---|---|---|
| Thiamin | 0.05 MG | 0.2 MG |
| Riboflavin | 0.06 MG | 0.06 MG |
| Niacin | 0.507 MG | 1 MG |
| Pantothenic acid | 0.667 MG | 0.245 MG |
| Vitamin B6 | 0.184 MG | 0.215 MG |
| Folate | 57 UG | 60 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 273% more calcium than cauliflower - okra has 82mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Okra and cauliflower contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both okra and cauliflower are high in potassium. is very similar to okra for potassium - okra has 299mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cauliflower has more kaempferol than okra per 100 grams, however, okra contains more quercetin than cauliflower per 100 grams.
| Cauliflower | Okra | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 20.97 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Cauliflower | Okra | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 280 UG |
| beta-carotene | ~ | 416 UG |
| alpha-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than okra per 100 grams.
| Cauliflower | Okra | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.001 G |
| Total | 0.015 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and okra contain small amounts of linoleic acid.
| Cauliflower | Okra | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.026 G |
| Total | 0.019 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Okra (Okra, raw) .
Cauliflower g
()
|
Daily Values (%) |
Okra g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or cauliflower contain more calories in 100 grams?Okra and cauliflower contain similar amounts of calories - okra has 33 calories in 100g and cauliflower has 25 calories.
Does okra or cauliflower have more carbohydrates?
By weight, okra and cauliflower contain similar amounts of carbs - okra has 7.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does okra or cauliflower contain more calcium?
Okra is a rich source of calcium and it has 270% more calcium than cauliflower - okra has 82mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does okra or cauliflower contain more potassium?
Both okra and cauliflower are high in potassium. is very similar to okra for potassium - okra has 299mg of potassium in 100 grams and cauliflower has 299mg of potassium.