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  6. Brussels sprout vs. Okra

Brussels sprout vs. Okra — In-Depth Nutrition Comparison

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What are the main differences between Brussels sprout and Okra?

  • Brussels sprout is richer in Vitamin K, Vitamin C, and Iron, while Okra is higher in Manganese, Magnesium, and Vitamin B1.
  • Brussels sprout's daily need coverage for Vitamin K is 121% higher.
  • Okra has 4 times less Vitamin C than Brussels sprout. Brussels sprout has 85mg of Vitamin C, while Okra has 23mg.

We used Brussels sprouts, raw and Okra, raw types in this comparison.

Infographic

Brussels sprout vs Okra infographic
Infographic link

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.
Brussels sprout
Brussels sprout
4
:
6
Okra
Okra
Contains more Iron +125.8%
Contains more Phosphorus +13.1%
Contains more Potassium +30.1%
Contains more Selenium +128.6%
Contains more Calcium +95.2%
Contains more Magnesium +147.8%
Contains less Sodium -72%
Contains more Zinc +38.1%
Contains more Copper +55.7%
Contains more Manganese +133.8%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Iron +125.8%
Contains more Phosphorus +13.1%
Contains more Potassium +30.1%
Contains more Selenium +128.6%
Contains more Calcium +95.2%
Contains more Magnesium +147.8%
Contains less Sodium -72%
Contains more Zinc +38.1%
Contains more Copper +55.7%
Contains more Manganese +133.8%

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.
Brussels sprout
Brussels sprout
8
:
2
Okra
Okra
Contains more Vitamin E +225.9%
Contains more Vitamin C +269.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +26.1%
Contains more Vitamin K +465.5%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B3 +34.2%
Equal in Vitamin A - 716
Equal in Vitamin B6 - 0.215
Equal in Folate - 60
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin E +225.9%
Contains more Vitamin C +269.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +26.1%
Contains more Vitamin K +465.5%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B3 +34.2%
Equal in Vitamin A - 716
Equal in Vitamin B6 - 0.215
Equal in Folate - 60

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Okra
Okra
Contains more Protein +75.1%
Contains more Fats +57.9%
Contains more Carbs +20.1%
Contains more Other +61.2%
Equal in Water - 89.58
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +75.1%
Contains more Fats +57.9%
Contains more Carbs +20.1%
Contains more Other +61.2%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Okra
Okra
Contains more Monounsaturated Fat +35.3%
Contains more Polyunsaturated fat +566566.7%
Contains less Saturated Fat -58.1%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +35.3%
Contains more Polyunsaturated fat +566566.7%
Contains less Saturated Fat -58.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
2
Okra
Okra
Contains more Glucose +153.1%
Contains more Fructose +63.2%
Contains more Starch +∞%
Contains more Sucrose +30.4%
Brussels sprout
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
19% 33% 17% 31%
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
Contains more Glucose +153.1%
Contains more Fructose +63.2%
Contains more Starch +∞%
Contains more Sucrose +30.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Okra
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Okra Opinion
Net carbs 5.15g 4.25g Brussels sprout
Protein 3.38g 1.93g Brussels sprout
Fats 0.3g 0.19g Brussels sprout
Carbs 8.95g 7.45g Brussels sprout
Calories 43kcal 33kcal Brussels sprout
Starch 0.34g Okra
Fructose 0.93g 0.57g Brussels sprout
Sugar 2.2g 1.48g Okra
Fiber 3.8g 3.2g Brussels sprout
Calcium 42mg 82mg Okra
Iron 1.4mg 0.62mg Brussels sprout
Magnesium 23mg 57mg Okra
Phosphorus 69mg 61mg Brussels sprout
Potassium 389mg 299mg Brussels sprout
Sodium 25mg 7mg Okra
Zinc 0.42mg 0.58mg Okra
Copper 0.07mg 0.109mg Okra
Manganese 0.337mg 0.788mg Okra
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 716IU Brussels sprout
Vitamin A RAE 38µg 36µg Brussels sprout
Vitamin E 0.88mg 0.27mg Brussels sprout
Vitamin C 85mg 23mg Brussels sprout
Vitamin B1 0.139mg 0.2mg Okra
Vitamin B2 0.09mg 0.06mg Brussels sprout
Vitamin B3 0.745mg 1mg Okra
Vitamin B5 0.309mg 0.245mg Brussels sprout
Vitamin B6 0.219mg 0.215mg Brussels sprout
Folate 61µg 60µg Brussels sprout
Vitamin K 177µg 31.3µg Brussels sprout
Tryptophan 0.037mg 0.017mg Brussels sprout
Threonine 0.12mg 0.065mg Brussels sprout
Isoleucine 0.132mg 0.069mg Brussels sprout
Leucine 0.152mg 0.105mg Brussels sprout
Lysine 0.154mg 0.081mg Brussels sprout
Methionine 0.032mg 0.021mg Brussels sprout
Phenylalanine 0.098mg 0.065mg Brussels sprout
Valine 0.155mg 0.091mg Brussels sprout
Histidine 0.076mg 0.031mg Brussels sprout
Saturated Fat 0.062g 0.026g Okra
Monounsaturated Fat 0.023g 0.017g Brussels sprout
Polyunsaturated fat 153g 0.027g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
33%
Okra
Minerals Daily Need Coverage Score
24%
Brussels sprout
30%
Okra

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Brussels sprout
Brussels sprout is cheaper (difference - $0.6)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.