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.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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.
Broccoli 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 broccoli contain more calories in 100 grams?Okra and broccoli contain similar amounts of calories - okra has 33 calories in 100g and broccoli has 34 calories.
Does okra or broccoli have more carbohydrates?
By weight, okra and broccoli contain similar amounts of carbs - okra has 7.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does okra or broccoli contain more calcium?
Both okra and broccoli are high in calcium. Okra has 70% more calcium than broccoli - okra has 82mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does okra or broccoli contain more potassium?
Both okra and broccoli are high in potassium. Okra is very similar to okra for potassium - okra has 299mg of potassium in 100 grams and broccoli has 316mg of potassium.