Broccoli vs Okra: Calories & Nutrition Showdown



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Okra
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Okra
Serving size:
  change
one okra (20g)handful (80g)cup (100g)half cup (50g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Okra 100g Compare


per 100gBroccoliOkra
Calories34 33
Carbohydrates6.64 g7.5 g
Fat0.37 g0.1 g
Dietary fiber2.6 g3.8 g
Protein2.82 g2 g
Calcium47 mg81 mg
Iron0.73 mg0.8 mg
Magnessium21 mg57 mg
Potassium316 mg303 mg
Sodium33 mg8 mg
Zink0.41 mg0.6 mg
Vitaminium A623 µg375 µg
Vitaminium B1 (Thiamine)0.071 mg0.2 mg
Vitaminium B2 (riboflavin)0.117 mg0.06 mg
Vitaminium B3 (Niacin)0.639 mg1 mg
Vitaminium B50.573 mg0.245 mg
Vitaminium B60.175 mg0.215 mg
Vitaminium B9 (Folic acid)63 mg88 mg
Vitaminium C89.2 mg21.1 mg
Vitaminium E0.17 mg0.36 mg
Vitaminium K101.6 µg53 µg
Beta karoten361 mg225 mg

Exploring the Nutritional Showdown: Broccoli vs Okra

Both broccoli and okra are celebrated for their health benefits and nutritional content, making them staples in a variety of cuisines around the world. Broccoli, a member of the cruciferous vegetable family, is renowned for its cancer-fighting properties and abundance of vitamins. Okra, often associated with Southern and African cooking, is valued for its high fiber content and ability to regulate blood sugar. Let's dive deeper into the nutritional comparison between these two green giants.

Broccoli vs Okra: A Calorie Comparison

When it comes to calories, broccoli and okra are almost neck and neck, with broccoli containing 34 calories per 100 grams and okra slightly less at 33 calories. This minimal difference makes both vegetables excellent choices for those managing their calorie intake.

Nutritional Content: Fiber, Fats, and More

  • Fiber: Okra takes the lead with 3.8 grams of fiber compared to broccoli's 2.6 grams, making it slightly more beneficial for digestive health.
  • Carbohydrates: Okra contains slightly more carbohydrates at 7.5 grams versus broccoli's 6.64 grams.
  • Fat: Both vegetables are low in fat, though okra has a slightly lower content at 0.1 grams, compared to broccoli's 0.37 grams.
  • Protein: Broccoli offers more protein with 2.82 grams, while okra provides 2 grams.

Vitamins and Minerals Face-Off

Broccoli and okra are both rich in vitamins and minerals, but their profiles differ significantly:

  • Vitamin C: Broccoli is a powerhouse, containing 89.2 mg, far surpassing okra's 21.1 mg.
  • Calcium and Magnesium: Okra wins in the calcium and magnesium department, with 81 mg and 57 mg respectively, compared to broccoli's 47 mg and 21 mg.
  • Iron and Zinc: Both vegetables are good sources of iron and zinc, but okra slightly edges out with 0.8 mg of iron and 0.6 mg of zinc, compared to broccoli's 0.73 mg and 0.41 mg.
  • Vitamin A and K: Broccoli is rich in vitamins A and K, offering 623 IU and 101.6 mcg, respectively, which is more than what is found in okra.

So, Which Is Healthier?

Choosing between broccoli and okra is like trying to pick a favorite child; both offer unique nutritional benefits that can contribute to a balanced diet. If you're looking for high vitamin C and protein content, broccoli might be your go-to. However, if fiber, calcium, and magnesium are your priority, okra could be the better choice. Ultimately, incorporating a variety of vegetables into your diet is the best way to ensure you're getting a wide range of nutrients.

In conclusion, both broccoli and okra are nutritious vegetables that can play a significant role in a healthy diet. By understanding their nutritional profiles, you can make informed choices based on your dietary needs and preferences. Whether you prefer the crunchy texture of broccoli or the unique flavor of okra, including these vegetables in your meals can boost your intake of essential vitamins, minerals, and fiber.

Broccoli 100g

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Okra 100g

33kcal

Calories source

  • 77% CARBS
  • 21% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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