Brussels Sprouts vs. Okra
Nutrition comparison of Brussels Sprouts and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and okra:
- Both okra and brussels sprouts are high in Vitamin C, calcium, dietary fiber and potassium.
- Brussels sprout is an excellent source of Vitamin K.
- Okra has more alpha-carotene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than okra.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and brussels sprouts contain similar amounts of calories - okra has 33 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to okra for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Okra | |
|---|---|---|
| Protein | 26% | 19% |
| Carbohydrates | 68% | 76% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and brussels sprouts contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both okra and brussels sprouts are high in dietary fiber. Brussels sprout has 19% more dietary fiber than okra - okra has 3.2g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Okra and brussels sprouts contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Okra and brussels sprouts contain similar amounts of protein - okra has 1.9g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both okra and brussels sprouts are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both okra and brussels sprouts are high in Vitamin C. Brussels sprout has 270% more Vitamin C than okra - okra has 23mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Okra and brussels sprouts contain similar amounts of Vitamin A - okra has 36ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Okra and brussels sprouts contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 465% more Vitamin K than okra - okra has 31.3ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Both brussels sprouts and okra contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brussels Sprouts | Okra | |
|---|---|---|
| Thiamin | 0.139 MG | 0.2 MG |
| Riboflavin | 0.09 MG | 0.06 MG |
| Niacin | 0.745 MG | 1 MG |
| Pantothenic acid | 0.309 MG | 0.245 MG |
| Vitamin B6 | 0.219 MG | 0.215 MG |
| Folate | 61 UG | 60 UG |
Minerals
calcium
Both okra and brussels sprouts are high in calcium. Okra has 95% more calcium than brussels sprout - okra has 82mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 126% more iron than okra - okra has 0.62mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both okra and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than okra - okra has 299mg of potassium per 100 grams and brussels sprout has 389mg 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, brussels sprout has more luteolin and kaempferol than okra per 100 grams, however, okra contains more quercetin than brussels sprout per 100 grams.
| Brussels Sprouts | Okra | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | ~ |
| Quercetin | 1.92 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, okra has more alpha-carotene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than okra per 100 grams. Both brussels sprouts and okra contain significant amounts of beta-carotene.
| Brussels Sprouts | Okra | |
|---|---|---|
| beta-carotene | 450 UG | 416 UG |
| alpha-carotene | 6 UG | 27 UG |
| lutein + zeaxanthin | 1590 UG | 280 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than okra per 100 grams.
| Brussels Sprouts | Okra | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.001 G |
| Total | 0.099 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and okra contain small amounts of linoleic acid.
| Brussels Sprouts | Okra | |
|---|---|---|
| linoleic acid | 0.045 G | 0.026 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 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: Brussels Sprouts (Brussels sprouts, raw) and Okra (Okra, raw) .
Brussels Sprouts g
()
|
Daily Values (%) |
Okra g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brussels sprouts contain more calories in 100 grams?Okra and brussels sprouts contain similar amounts of calories - okra has 33 calories in 100g and brussels sprout has 43 calories.
Does okra or brussels sprouts have more carbohydrates?
By weight, okra and brussels sprouts contain similar amounts of carbs - okra has 7.5g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does okra or brussels sprouts contain more calcium?
Both okra and brussels sprouts are high in calcium. Okra has 100% more calcium than brussels sprout - okra has 82mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does okra or brussels sprouts contain more potassium?
Both okra and brussels sprouts are high in potassium. Brussels sprout has 30% more potassium than okra - okra has 299mg of potassium in 100 grams and brussels sprout has 389mg of potassium.