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  6. Okra vs. Broccoli

Okra vs. Broccoli — In-Depth Nutrition Comparison

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How are okra and broccoli different?

  • Okra is richer in manganese, vitamin B1, magnesium, and copper, while broccoli is higher in vitamin C, vitamin K, and vitamin B5.
  • Broccoli covers your daily need for vitamin C 74% more than okra.
  • Okra contains 4 times more manganese than broccoli. Okra contains 0.788mg of manganese, while broccoli contains 0.21mg.

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

Infographic

Okra vs Broccoli infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more IronIron +17.7%
Contains more SeleniumSelenium +257.1%
~equal in Potassium ~316mg
~equal in Phosphorus ~66mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +500%
Contains more GlucoseGlucose +53.1%
Contains more FructoseFructose +19.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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. 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.