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Okra vs Brussels sprout - In-Depth Nutrition Comparison

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What are the main differences between Okra and Brussels sprout?

  • Okra is richer in Manganese, Magnesium, and Vitamin B1, while Brussels sprout is higher in Vitamin K, Vitamin C, and Iron.
  • Brussels sprout's daily need coverage for Vitamin K is 121% higher.
  • Brussels sprout has 2 times less Magnesium than Okra. Okra has 57mg of Magnesium, while Brussels sprout has 23mg.

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

Infographic

Okra vs Brussels sprout 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
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 Iron +125.8%
Contains more Phosphorus +13.1%
Contains more Potassium +30.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
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 Iron +125.8%
Contains more Phosphorus +13.1%
Contains more Potassium +30.1%

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
2
:
Contains more Vitamin B1 +43.9%
Contains more Vitamin B3 +34.2%
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%
Equal in Vitamin A - 754
Equal in Vitamin B6 - 0.219
Equal in Folate - 61
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 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B3 +34.2%
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%
Equal in Vitamin A - 754
Equal in Vitamin B6 - 0.219
Equal in Folate - 61

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 Brussels sprout
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 Okra Brussels sprout Opinion
Net carbs 4.25g 5.15g Brussels sprout
Protein 1.93g 3.38g Brussels sprout
Fats 0.19g 0.3g Brussels sprout
Carbs 7.45g 8.95g Brussels sprout
Calories 33kcal 43kcal Brussels sprout
Starch 0.34g g Okra
Fructose 0.57g 0.93g Brussels sprout
Sugar 1.48g 2.2g Okra
Fiber 3.2g 3.8g Brussels sprout
Calcium 82mg 42mg Okra
Iron 0.62mg 1.4mg Brussels sprout
Magnesium 57mg 23mg Okra
Phosphorus 61mg 69mg Brussels sprout
Potassium 299mg 389mg Brussels sprout
Sodium 7mg 25mg Okra
Zinc 0.58mg 0.42mg Okra
Copper 0.109mg 0.07mg Okra
Vitamin A 716IU 754IU Brussels sprout
Vitamin E 0.27mg 0.88mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 85mg Brussels sprout
Vitamin B1 0.2mg 0.139mg Okra
Vitamin B2 0.06mg 0.09mg Brussels sprout
Vitamin B3 1mg 0.745mg Okra
Vitamin B5 0.245mg 0.309mg Brussels sprout
Vitamin B6 0.215mg 0.219mg Brussels sprout
Folate 60µg 61µg Brussels sprout
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 177µg Brussels sprout
Tryptophan 0.017mg 0.037mg Brussels sprout
Threonine 0.065mg 0.12mg Brussels sprout
Isoleucine 0.069mg 0.132mg Brussels sprout
Leucine 0.105mg 0.152mg Brussels sprout
Lysine 0.081mg 0.154mg Brussels sprout
Methionine 0.021mg 0.032mg Brussels sprout
Phenylalanine 0.065mg 0.098mg Brussels sprout
Valine 0.091mg 0.155mg Brussels sprout
Histidine 0.031mg 0.076mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.062g Okra
Monounsaturated Fat 0.017g 0.023g Brussels sprout
Polyunsaturated fat 0.027g 153g Brussels sprout

Which food is preferable for your diet?

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

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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
81
Brussels sprout
Mineral Summary Score
24
Okra
23
Brussels sprout

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
20%
Brussels sprout
Carbohydrates
7%
Okra
9%
Brussels sprout
Fats
1%
Okra
1%
Brussels sprout

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

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.