Which is Healthier, Broccoli or Okra?

November 3, 2025 •

3 min read

According to the Food and Drug Administration, consuming a variety of colorful vegetables is key to a healthy diet. While both are low in calories and packed with nutrients, the question of which is healthier, broccoli or okra, depends on your specific nutritional needs and health goals.

Quick Summary

This article compares the nutritional profiles of broccoli and okra, highlighting key differences in vitamin, mineral, and fiber content. It offers a detailed comparison to help you choose the best option for your dietary needs.

Key Points

Nutrient Differences: Broccoli offers more Vitamin C and K, while okra provides more fiber, manganese, and calcium.
Low Calorie: Both vegetables are very low in calories, making them excellent choices for weight management.
Antioxidant Power: Broccoli is rich in sulforaphane, known for cancer-fighting properties, while okra's polyphenols combat inflammation.
Gut Health: Okra's high soluble fiber and mucilage are especially beneficial for digestion and blood sugar control.
Bone Health: Both contain calcium and Vitamin K, contributing to strong bones.
Best of Both Worlds: Including both broccoli and okra in your diet provides a broader spectrum of essential nutrients for overall health.

Broccoli vs. Okra: A Head-to-Head Nutritional Showdown

Broccoli and okra are both nutrient-dense vegetables, praised for their health-promoting properties. However, their specific nutritional contributions differ, making a direct comparison essential for making an informed dietary choice. While broccoli is celebrated for its high levels of vitamins C and K, okra offers a greater amount of fiber and minerals like manganese and magnesium.

The Nutritional Powerhouse: Broccoli

Broccoli is a cruciferous vegetable known for its cancer-fighting compounds and abundance of antioxidants. A 100g serving of raw broccoli is particularly rich in:

Vitamin C: Provides significantly more than the daily value, essential for immune function and skin health.
Vitamin K: Important for blood clotting and bone health.
Other vitamins: Contains good amounts of Vitamin E, Vitamin B2, and Vitamin B5.
Compounds: Includes sulforaphane and indole-3-carbinol, which have been linked to anti-cancer effects.
Minerals: A good source of iron and potassium.

The Underdog: Okra

Okra, also known as lady's finger, is a low-calorie fruit often consumed as a vegetable. It is well-regarded for its soluble fiber (mucilage), which aids in digestion and cholesterol management. In a 100g serving, okra provides a notable amount of:

Fiber: Contains more fiber than broccoli, which is excellent for digestive health.
Minerals: Higher in essential minerals such as manganese, calcium, magnesium, and copper.
Vitamins: Rich in Vitamin B1, Vitamin B6, and Vitamin A.
Antioxidants: High in polyphenols, which help combat inflammation and oxidative stress.
Lectins: Contains proteins that have shown potential to inhibit cancer cell growth in test-tube studies.

Comparison Table: Broccoli vs. Okra (per 100g raw)


Nutrient	Broccoli	Okra	Winner	Key Insight
Calories	34 kcal	33 kcal	Okra	Both are extremely low in calories.
Fiber	2.6 g	3.2 g	Okra	Okra's higher fiber aids digestion and satiety.
Vitamin C	89.2 mg	23 mg	Broccoli	Broccoli is an exceptional source of immune-boosting Vitamin C.
Vitamin K	101.6 mcg	53 mcg	Broccoli	Broccoli offers significantly more Vitamin K for bone and blood health.
Manganese	0.22 mg	0.99 mg	Okra	Okra is a much better source of this important mineral.
Calcium	47 mg	81 mg	Okra	Okra provides more calcium, which is important for bones.
Iron	0.73 mg	0.8 mg	Okra	Both are decent sources, but okra has slightly more.
Magnesium	21 mg	57 mg	Okra	Okra is a great source of magnesium for muscle and nerve function.

Health Benefits Beyond the Basics

Beyond their core nutritional makeup, both vegetables offer unique advantages based on their distinct compounds. Okra's mucilage content is particularly beneficial for gut health and regulating blood sugar by slowing carbohydrate absorption. In contrast, broccoli's glucosinolates and isothiocyanates have been widely studied for their protective effects against various cancers.

Cooking and Preparation

The health benefits of both vegetables can be affected by preparation methods. Okra's 'slime,' caused by its soluble fiber, can be minimized by cooking methods like roasting or frying, or eliminated by adding an acidic ingredient like lemon juice or vinegar. Broccoli's sulforaphane content is best preserved with gentle steaming, rather than boiling, which can leach out valuable nutrients.

Which Vegetable is Right For You?

The 'winner' in the debate of which is healthier, broccoli or okra, depends on your health priorities. If you are looking to boost your vitamin C and K intake and want potent anti-cancer compounds, broccoli is the better choice. If higher fiber, better blood sugar control, and an excellent source of minerals like manganese and calcium are your goals, okra is superior. The best approach for overall health is to include a variety of vegetables in your diet to ensure you get a broad spectrum of nutrients. A stir-fry with both broccoli and okra would offer a fantastic combination of their respective benefits. For recipes and more in-depth nutritional information, authoritative health resources can provide further guidance, such as the comprehensive details found on reputable sites like Healthline.

Conclusion: The Best Choice is Both

When considering which is healthier, broccoli or okra, it's clear that both are excellent additions to a balanced diet. Neither vegetable is universally superior; each offers a unique nutritional profile. Broccoli shines as a high-volume provider of vitamins C and K and potent anti-cancer compounds, while okra excels in providing fiber, particularly gut-friendly mucilage, and key minerals like manganese and calcium. By incorporating both into your meals, you can enjoy a wider array of health benefits and a more diverse nutritional intake. Your health will thank you for the variety, and your taste buds might too.

Frequently Asked Questions

Okra contains more dietary fiber than broccoli. A 100g serving of raw okra provides 3.2g of fiber compared to broccoli's 2.6g, making okra slightly superior for digestive health.

Broccoli is well-known for its powerful anti-cancer compounds, particularly sulforaphane and indole-3-carbinol. While okra also contains compounds like lectins that inhibit cancer cells in test-tube studies, broccoli's anti-cancer properties are more extensively studied.

Yes, okra can help manage blood sugar. Its soluble fiber and beneficial compounds slow down the absorption of sugar in the digestive tract, resulting in a more stable blood sugar response.

While both vegetables contain calcium and Vitamin K, okra provides more calcium and broccoli offers more Vitamin K per 100g. Including both in your diet ensures a good intake of the key nutrients needed for strong bones.

To maximize the health benefits of broccoli, gentle steaming is the recommended cooking method. Boiling can cause water-soluble vitamins like Vitamin C to leach into the water, while steaming retains more of its nutrients.

You can reduce okra's slimy texture by roasting or pan-frying it rather than boiling or stewing. Adding an acidic ingredient like lemon juice, vinegar, or tomatoes during cooking can also help minimize its mucilage content.

Yes, both raw okra and broccoli are safe to eat and are excellent sources of nutrients. Raw broccoli is crisp and contains the highest level of nutrients, while raw okra has a milder flavor and can be chopped into salads.