Broccoli vs. Okra — Health Impact and Nutrition Comparison

Calories

Both broccoli and okra are low in calories and have almost equal numbers. Broccoli contains 34 calories per 100g, and okra contains 33 calories per 100g.

Fats

Both broccoli and okra have fats of less than 1g.

Carbs

Broccoli contains 6.64g of carbs per 100g, whereas okra has 7.45g of carbs per 100g. Both are considered low-carb foods.

Fiber

Broccoli has 2.6g of fiber and 4.04g of net carbs, while okra provides 3.2g of fiber and 4.25g of net carbs.

Cholesterol

Both foods have no cholesterol.

Vitamins

Broccoli contains three times more Vitamin C, two times more Vitamin K, and more Vitamin B2, Vitamin B5, and Vitamin E.

Broccoli falls in the range of the top 10% of foods as a source of Vitamin C.

On the other hand, okra contains more Vitamin B6, Vitamin B3, Vitamin A, and Vitamin B1.

Both have an equal amount of folate.

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.

Broccoli

6

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Okra

4

100 g 300 g

Contains more Vitamin CVitamin C	+287.8%
Contains more Vitamin EVitamin E	+188.9%
Contains more Vitamin B2Vitamin B2	+95%
Contains more Vitamin B5Vitamin B5	+133.9%
Contains more Vitamin KVitamin K	+224.6%
Contains more CholineCholine	+52%

Contains more Vitamin AVitamin A	+16.1%
Contains more Vitamin B1Vitamin B1	+181.7%
Contains more Vitamin B3Vitamin B3	+56.5%
Contains more Vitamin B6Vitamin B6	+22.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~60µg

Minerals

Okra has a relatively higher amount of minerals than broccoli. It contains more calcium, magnesium, copper, and zinc and less sodium than broccoli.

Broccoli contains more iron than okra.

Both have equal amounts of phosphorus and potassium.

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.

Broccoli

2

100 g 300 g 0.5 cup, chopped or diced - 44g1 cup chopped - 91g1 NLEA serving - 148g1 stalk - 151g1 bunch - 608g

Okra

6

100 g 300 g

Contains more IronIron	+17.7%
Contains more SeleniumSelenium	+257.1%

Contains more MagnesiumMagnesium	+171.4%
Contains more CalciumCalcium	+74.5%
Contains more CopperCopper	+122.4%
Contains more ZincZinc	+41.5%
Contains less SodiumSodium	-78.8%
Contains more ManganeseManganese	+275.2%

~equal in Potassium ~299mg

~equal in Phosphorus ~61mg

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Okra contains mucilage, a thick gel-like substance that can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed.

In one 8-week study (1), mice were randomly divided into three groups and fed a high-fat diet containing 1% or 2% okra powder or a high-fat diet without okra powder. The mice on the okra diet had lower total blood cholesterol levels and eliminated more cholesterol in their stools than the control group.

A study (2) on broccoli sprouts in mice revealed a potentially protective effect against cell death and oxidative stress in heart tissue following cardiac arrest.

In another study (3), people who took a powdered broccoli sprout supplement had lower triglycerides and "bad" LDL cholesterol levels and higher "good" HDL cholesterol levels.

Incorporating both vegetables into your diet can provide a broad spectrum of nutrients and compounds beneficial for heart health.

Cancer

Okra contains lectins, proteins that may inhibit the growth of human cancer cells. In one test-tube study (4) of breast cancer cells, the lectin in okra was found to inhibit cancer cell growth by up to 63%.

Another test-tube study (5) found that okra extract caused cancer cell death in metastatic mouse melanoma cells.

In some animal studies (6), treatment with broccoli extract reduced tumor growth and prevalence in mice with UV-induced skin cancer. Small human studies have yielded similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure.

Diabetes

According to the researchers (7), the okra reduced sugar absorption in the digestive tract, resulting in a more stable blood sugar response. However, okra may interact with metformin, a commonly used diabetes medication. As a result, those taking this medication are not advised to eat okra.

In one human study (8), people with type 2 diabetes who consumed broccoli sprouts daily for one month had significantly lower insulin resistance.

Broccoli also contains a lot of fiber. According to some studies, a higher fiber intake is associated with lower blood sugar and better diabetic control.

Healthy Digestion

Section reviewed by gastroenterologist Arpi Gasparyan

Okra and broccoli are rich in dietary fiber and antioxidants. Dietary fiber-rich foods may beneficially affect a person’s gut microbiota and overall digestive health (9).

Regular consumption of foods rich in dietary fiber may improve digestion, transit time, and stool formation and lower the risk of several gut diseases, such as constipation, hemorrhoids, diverticulitis, and colorectal cancer (10).