Broccoli vs. Okra

Nutrition comparison of Broccoli and Okra


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of broccoli versus okra (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and okra:

  • Both okra and broccoli are high in Vitamin C, calcium, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K.
  • Okra has more thiamin, however, broccoli contains more riboflavin and pantothenic acid.
Detailed nutritional comparison of broccoli and okra is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Okra src

Calories and Carbs

calories

Okra and broccoli contain similar amounts of calories - okra has 33 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to okra for fat. Broccoli has a macronutrient ratio of 28:65:7 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Okra
Protein 28% 19%
Carbohydrates 65% 76%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Okra and broccoli contain similar amounts carbs - okra has 7.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both okra and broccoli are high in dietary fiber. Okra has 23% more dietary fiber than broccoli - okra has 3.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Okra and broccoli contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Okra and broccoli contain similar amounts of protein - okra has 1.9g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both okra and broccoli are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both okra and broccoli are high in Vitamin C. Broccoli has 288% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Okra and broccoli contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Okra and broccoli contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 225% more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Okra has more thiamin, however, broccoli contains more riboflavin and pantothenic acid. Both broccoli and okra contain significant amounts of niacin, Vitamin B6 and folate.

Broccoli Okra
Thiamin 0.071 MG 0.2 MG
Riboflavin 0.117 MG 0.06 MG
Niacin 0.639 MG 1 MG
Pantothenic acid 0.573 MG 0.245 MG
Vitamin B6 0.175 MG 0.215 MG
Folate 63 UG 60 UG

Minerals

calcium

Both okra and broccoli are high in calcium. Okra has 74% more calcium than broccoli - okra has 82mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Okra and broccoli contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both okra and broccoli are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more luteolin and kaempferol than okra per 100 grams, however, okra contains more quercetin than broccoli per 100 grams.

Broccoli Okra
luteolin 0.8 mg ~
kaempferol 7.84 mg ~
myricetin 0.06 mg ~
Quercetin 3.26 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, both broccoli and okra contain significant amounts of beta-carotene and alpha-carotene.

Broccoli Okra
beta-carotene 361 UG 416 UG
alpha-carotene 25 UG 27 UG
lutein + zeaxanthin 1403 UG 280 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than okra per 100 grams.

Broccoli Okra
alpha linoleic acid 0.0215 G 0.001 G
Total 0.0215 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and okra contain small amounts of linoleic acid.

Broccoli Okra
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.026 G
Total 0.055 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: Broccoli (Broccoli, raw) and Okra (Okra, raw) .

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G Water G
G Starch G
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