Broccoli vs Okra: Calories & Nutrition Showdown


Broccoli vs Okra
Nutrition Facts
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Broccoli vs Okra 100g Compare
per 100g | Broccoli | Okra |
---|---|---|
Calories | 34 | 33 |
Carbohydrates | 6.64 g | 7.5 g |
Fat | 0.37 g | 0.1 g |
Dietary fiber | 2.6 g | 3.8 g |
Protein | 2.82 g | 2 g |
Calcium | 47 mg | 81 mg |
Iron | 0.73 mg | 0.8 mg |
Magnessium | 21 mg | 57 mg |
Potassium | 316 mg | 303 mg |
Sodium | 33 mg | 8 mg |
Zink | 0.41 mg | 0.6 mg |
Vitaminium A | 623 µg | 375 µg |
Vitaminium B1 (Thiamine) | 0.071 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.117 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 0.639 mg | 1 mg |
Vitaminium B5 | 0.573 mg | 0.245 mg |
Vitaminium B6 | 0.175 mg | 0.215 mg |
Vitaminium B9 (Folic acid) | 63 mg | 88 mg |
Vitaminium C | 89.2 mg | 21.1 mg |
Vitaminium E | 0.17 mg | 0.36 mg |
Vitaminium K | 101.6 µg | 53 µg |
Beta karoten | 361 mg | 225 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
34kcalCalories source
- 65% CARBS.
- 27% PROTEIN
- 8% FAT
Okra 100g
33kcalCalories source
- 77% CARBS
- 21% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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