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  6. Broccoli vs. Okra

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Okra
Okra
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Okra
Okra
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
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 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

All nutrients comparison - raw data values

Nutrient Broccoli Okra DV% diff.
Vitamin C 89.2mg 23mg 74%
Vitamin K 101.6µg 31.3µg 59%
Manganese 0.21mg 0.788mg 25%
Vitamin B1 0.071mg 0.2mg 11%
Magnesium 21mg 57mg 9%
Copper 0.049mg 0.109mg 7%
Vitamin B5 0.573mg 0.245mg 7%
Calcium 47mg 82mg 4%
Vitamin B2 0.117mg 0.06mg 4%
Vitamin E 0.78mg 0.27mg 3%
Selenium 2.5µg 0.7µg 3%
Vitamin B6 0.175mg 0.215mg 3%
Protein 2.82g 1.93g 2%
Fiber 2.6g 3.2g 2%
Zinc 0.41mg 0.58mg 2%
Vitamin B3 0.639mg 1mg 2%
Potassium 316mg 299mg 1%
Iron 0.73mg 0.62mg 1%
Phosphorus 66mg 61mg 1%
Sodium 33mg 7mg 1%
Vitamin A 31µg 36µg 1%
Folate 63µg 60µg 1%
Choline 18.7mg 12.3mg 1%
Calories 34kcal 33kcal 0%
Protein per 100 calories 8.3g 5.8g N/A
Calories per 10 g protein 121kcal 171kcal N/A
Weight per 100 calories 294g 303g N/A
Fats 0.37g 0.19g 0%
Net carbs 4.04g 4.25g N/A
Carbs 6.64g 7.45g 0%
Sugar 1.7g 1.48g N/A
Starch 0g 0.34g 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.011g 0.017g 0%
Polyunsaturated fat 0.038g 0.027g 0%
Tryptophan 0.033mg 0.017mg 0%
Threonine 0.088mg 0.065mg 0%
Isoleucine 0.079mg 0.069mg 0%
Leucine 0.129mg 0.105mg 0%
Lysine 0.135mg 0.081mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.117mg 0.065mg 0%
Valine 0.125mg 0.091mg 0%
Histidine 0.059mg 0.031mg 0%
Fructose 0.68g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Okra
Okra
2
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 ProteinProtein +46.1%
Contains more FatsFats +94.7%
Contains more CarbsCarbs +12.2%
~equal in Water ~89.58g
~equal in Other ~0.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +40.7%
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +54.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Okra
Okra
2
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 GlucoseGlucose +53.1%
Contains more FructoseFructose +19.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
~equal in Galactose ~0g

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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. 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.