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Okra vs Broccoli - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 13, 2022
Education: Nutrition & Microbiology at YSU
Okra
vs
Broccoli

Summary

Okra provides more manganese, calcium, Vitamin B1, magnesium, and copper than broccoli. It is also lower in sugar, sodium, and saturated fat.

On the other hand, broccoli has more Vitamin E, Vitamin C, Vitamin K, Vitamin B5, and iron.

Introduction

In this article, you can find a detailed description of the differences between okra and broccoli.

What's The Actual Difference?

It is difficult to confuse broccoli and okra with each other; they have no similarities on the outside. Broccoli is dark green, with firm stalks and compact bud clusters, while okra fruit is hairy at the base and is a tapering 10-angled capsule 10–25 cm long with numerous oval dark-colored seeds. Raw broccoli has a vegetal, slightly sweet, and slightly bitter flavor. It tastes very different from cooked broccoli, which is usually sweeter. Cooked broccoli can be very tender, crisp-tender, or crunchy, depending on the cook time and method. Okra has a sweet, grassy flavor that deepens with cooking time and a texture that can be crisp, juicy, or dense and creamy.

Nutrition

Below you can find the nutrition infographics that visually show the differences between broccoli and okra. The nutritional information and infographics in this article are for raw broccoli and raw okra.

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 fiber and 4.04g net carbs. Okra provides 3.2g of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
4
:
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +22.9%
Contains more Vitamin E +188.9%
Contains more Vitamin C +287.8%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +133.9%
Contains more Vitamin K +224.6%
Equal in Folate - 63
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +14.9%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B3 +56.5%
Contains more Vitamin B6 +22.9%
Contains more Vitamin E +188.9%
Contains more Vitamin C +287.8%
Contains more Vitamin B2 +95%
Contains more Vitamin B5 +133.9%
Contains more Vitamin K +224.6%
Equal in Folate - 63

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
5
:
Contains more Calcium +74.5%
Contains more Magnesium +171.4%
Contains less Sodium -78.8%
Contains more Zinc +41.5%
Contains more Copper +122.4%
Contains more Iron +17.7%
Equal in Phosphorus - 66
Equal in Potassium - 316
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +74.5%
Contains more Magnesium +171.4%
Contains less Sodium -78.8%
Contains more Zinc +41.5%
Contains more Copper +122.4%
Contains more Iron +17.7%
Equal in Phosphorus - 66
Equal in Potassium - 316

Health Impact

Cardiovascular Health

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 a 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.

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, eating okra is not advised for those taking this medication.

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

Broccoli is high in fiber and antioxidants, which can help with bowel function and digestive health. A broccoli diet reduced colon inflammation and improved mice's gut bacteria.

According to a recent human study, people who ate broccoli could defecate more quickly than those in the control group [9].

References

  1. https://pubmed.ncbi.nlm.nih.gov/23606408/
  2. https://pubmed.ncbi.nlm.nih.gov/22325157/
  3. https://pubmed.ncbi.nlm.nih.gov/20706790/
  4. https://pubmed.ncbi.nlm.nih.gov/24129958/
  5. https://pubmed.ncbi.nlm.nih.gov/20013817/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263724/
  8. https://pubmed.ncbi.nlm.nih.gov/22537070/
  9. https://pubmed.ncbi.nlm.nih.gov/16633129/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 13, 2022

Infographic

Okra vs Broccoli infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Broccoli
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Okra Broccoli Opinion
Net carbs 4.25g 4.04g Okra
Protein 1.93g 2.82g Broccoli
Fats 0.19g 0.37g Broccoli
Carbs 7.45g 6.64g Okra
Calories 33kcal 34kcal Broccoli
Starch 0.34g 0g Okra
Fructose 0.57g 0.68g Broccoli
Sugar 1.48g 1.7g Okra
Fiber 3.2g 2.6g Okra
Calcium 82mg 47mg Okra
Iron 0.62mg 0.73mg Broccoli
Magnesium 57mg 21mg Okra
Phosphorus 61mg 66mg Broccoli
Potassium 299mg 316mg Broccoli
Sodium 7mg 33mg Okra
Zinc 0.58mg 0.41mg Okra
Copper 0.109mg 0.049mg Okra
Vitamin A 716IU 623IU Okra
Vitamin E 0.27mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 89.2mg Broccoli
Vitamin B1 0.2mg 0.071mg Okra
Vitamin B2 0.06mg 0.117mg Broccoli
Vitamin B3 1mg 0.639mg Okra
Vitamin B5 0.245mg 0.573mg Broccoli
Vitamin B6 0.215mg 0.175mg Okra
Folate 60µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 101.6µg Broccoli
Tryptophan 0.017mg 0.033mg Broccoli
Threonine 0.065mg 0.088mg Broccoli
Isoleucine 0.069mg 0.079mg Broccoli
Leucine 0.105mg 0.129mg Broccoli
Lysine 0.081mg 0.135mg Broccoli
Methionine 0.021mg 0.038mg Broccoli
Phenylalanine 0.065mg 0.117mg Broccoli
Valine 0.091mg 0.125mg Broccoli
Histidine 0.031mg 0.059mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.039g Okra
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.038g Broccoli

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

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

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 food.
Protein
12%
Okra
17%
Broccoli
Carbohydrates
7%
Okra
7%
Broccoli
Fats
1%
Okra
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (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 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.
Which food is richer in vitamins?
?
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

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

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.