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Broccoli vs Okra - In-Depth Nutrition Comparison

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How are Broccoli and Okra different?

  • Broccoli is richer in Vitamin C, Vitamin K and Vitamin B5, while Okra is higher in Manganese, Vitamin B1, Magnesium and Copper.
  • Broccoli covers your daily need of Vitamin C 74% more than Okra.
  • Broccoli contains 3 times more Vitamin K than Okra. Broccoli contains 101.6µg of Vitamin K, while Okra contains 31.3µg.

Broccoli, raw and Okra, raw types were used in this article.

Infographic

Broccoli vs Okra infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Broccoli
Broccoli
3
:
5
Okra
Okra
Contains more Iron +17.7%
Contains more Calcium +74.5%
Contains more Magnesium +171.4%
Contains more Copper +122.4%
Contains more Zinc +41.5%
Contains less Sodium -78.8%
Equal in Potassium - 299
Equal in Phosphorus - 61
Broccoli
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Okra
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Iron +17.7%
Contains more Calcium +74.5%
Contains more Magnesium +171.4%
Contains more Copper +122.4%
Contains more Zinc +41.5%
Contains less Sodium -78.8%
Equal in Potassium - 299
Equal in Phosphorus - 61

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Broccoli
Broccoli
6
:
4
Okra
Okra
Contains more Vitamin C +287.8%
Contains more Vitamin E +188.9%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +133.9%
Contains more Vitamin K +224.6%
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +22.9%
Equal in Folate - 60
Broccoli
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Okra
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin C +287.8%
Contains more Vitamin E +188.9%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +133.9%
Contains more Vitamin K +224.6%
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +22.9%
Equal in Folate - 60

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
65
Broccoli
33
Okra
Mineral Summary Score
18
Broccoli
24
Okra

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Broccoli
12%
Okra
Carbohydrates
7%
Broccoli
7%
Okra
Fats
2%
Broccoli
1%
Okra

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Okra
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Broccoli Okra
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.22g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Okra Opinion
Calories 34 33 Broccoli
Protein 2.82 1.93 Broccoli
Fats 0.37 0.19 Broccoli
Vitamin C 89.2 23 Broccoli
Carbs 6.64 7.45 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.62 Broccoli
Calcium 47 82 Okra
Potassium 316 299 Broccoli
Magnesium 21 57 Okra
Sugars 1.7 1.48 Okra
Fiber 2.6 3.2 Okra
Copper 0.049 0.109 Okra
Zinc 0.41 0.58 Okra
Starch 0 0.34 Okra
Phosphorus 66 61 Broccoli
Sodium 33 7 Okra
Vitamin A 623 716 Okra
Vitamin E 0.78 0.27 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.2 Okra
Vitamin B2 0.117 0.06 Broccoli
Vitamin B3 0.639 1 Okra
Vitamin B5 0.573 0.245 Broccoli
Vitamin B6 0.175 0.215 Okra
Vitamin B12 0 0
Vitamin K 101.6 31.3 Broccoli
Folate 63 60 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.026 Okra
Monounsaturated Fat 0.011 0.017 Okra
Polyunsaturated fat 0.038 0.027 Broccoli
Tryptophan 0.033 0.017 Broccoli
Threonine 0.088 0.065 Broccoli
Isoleucine 0.079 0.069 Broccoli
Leucine 0.129 0.105 Broccoli
Lysine 0.135 0.081 Broccoli
Methionine 0.038 0.021 Broccoli
Phenylalanine 0.117 0.065 Broccoli
Valine 0.125 0.091 Broccoli
Histidine 0.059 0.031 Broccoli
Fructose 0.68 0.57 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.