Brussels sprouts vs okra: which is healthier?
They are about equally nutrient-dense: Brussels sprouts scores 94/100 and okra 94/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Brussels sprouts
43 kcal per 100 g. 1 cup: 88 g
Okra
33 kcal per 100 g. 1 cup: 100 g
Which to pick for your goal
- Fewer caloriesOkra43 vs 33 kcal per 100 g
- More proteinBrussels sprouts3.4 vs 1.9 g per 100 g
- More fiberBrussels sprouts3.8 vs 3.2 g per 100 g
- Less sugarOkra2.2 vs 1.5 g per 100 g
- More potassiumBrussels sprouts389 vs 299 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Brussels sprouts, 100 g | Okra, 100 g | Brussels sprouts, 88 g | Okra, 100 g |
|---|---|---|---|---|
| Calories | 43 kcal | 33 kcal | 38 kcal | 33 kcal |
| Protein | 3.4 g | 1.9 g | 3 g | 1.9 g |
| Carbohydrates | 8.9 g | 7.5 g | 7.9 g | 7.5 g |
| Sugars | 2.2 g | 1.5 g | 1.9 g | 1.5 g |
| Fiber | 3.8 g | 3.2 g | 3.3 g | 3.2 g |
| Fat | 0.3 g | 0.2 g | 0.3 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 85 mg | 23 mg | 75 mg | 23 mg |
| Vitamin A | 38 µg | 36 µg | 33 µg | 36 µg |
| Potassium | 389 mg | 299 mg | 342 mg | 299 mg |
| Iron | 1.4 mg | 0.6 mg | 1.2 mg | 0.6 mg |
| Calcium | 42 mg | 82 mg | 37 mg | 82 mg |
| Magnesium | 23 mg | 57 mg | 20 mg | 57 mg |
| Sodium | 25 mg | 7 mg | 22 mg | 7 mg |
Last updated . Scores use the HowHealthyIs Score method.