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Okra vs Summer squash - Health impact and Nutrition Comparison

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Okra
vs
Summer squash

Nutritional Content Comparison

If viewing every nutrient separately Okra is richer in almost all nutrients. The few wins of squash are Vitamin B2, B6 and polyunsaturated fats. On the other hand the nutritional structure of both foods is very similar (please have a look at the circle vitamin/mineral coverage charts below in order to better understand the idea of similar nutritional structure), and the difference in the amounts is not big for the most of the nutrients. There are however few relatively big differences: Okra contains 5 times more Calcium and 3 times more magnesium. Explore the charts below for more details.

Health Impact

The impact on health is similar for both foods because of similar nutritional structure. There is one medical study performed on Okra which showed that Okra extract can suppress the oxidative stress and insulin resistance, thus improving blood glucose level. Both foods are very healthy because of their antioxidant properties, B-complex vitamins, carotenoids lutein and zeaxanthin content.

SUMMARY

The foods are not radically different, having similar price, equal glycemic index and mineral content, but spinach contains 3 times more of vitamins A, E and K which makes it a better choice in terms of nutrition.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Iron +77.1%
Contains more Calcium +446.7%
Contains more Potassium +14.1%
Contains more Magnesium +235.3%
Contains more Copper +113.7%
Contains more Zinc +100%
Contains more Phosphorus +60.5%
Contains less Sodium -71.4%
Contains more Iron +77.1%
Contains more Calcium +446.7%
Contains more Potassium +14.1%
Contains more Magnesium +235.3%
Contains more Copper +113.7%
Contains more Zinc +100%
Contains more Phosphorus +60.5%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Vitamin C +35.3%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin K +943.3%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218
Contains more Vitamin C +35.3%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +58.1%
Contains more Vitamin K +943.3%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Okra
16
Summer squash
Mineral Summary Score
19
Okra
9
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
7%
Summer squash
Carbohydrates
7%
Okra
3%
Summer squash
Fats
1%
Okra
1%
Summer squash

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 0.72g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Summer squash
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Summer squash Opinion
Calories 33 16 Okra
Protein 1.93 1.21 Okra
Fats 0.19 0.18 Okra
Vitamin C 23 17 Okra
Carbs 7.45 3.35 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.35 Okra
Calcium 82 15 Okra
Potassium 299 262 Okra
Magnesium 57 17 Okra
Sugars 1.48 2.2 Summer squash
Fiber 3.2 1.1 Okra
Copper 0.109 0.051 Okra
Zinc 0.58 0.29 Okra
Starch 0.34 Okra
Phosphorus 61 38 Okra
Sodium 7 2 Summer squash
Vitamin A 716 200 Okra
Vitamin E 0.27 0.12 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.048 Okra
Vitamin B2 0.06 0.142 Summer squash
Vitamin B3 1 0.487 Okra
Vitamin B5 0.245 0.155 Okra
Vitamin B6 0.215 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 31.3 3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.044 Okra
Monounsaturated Fat 0.017 0.016 Okra
Polyunsaturated fat 0.027 0.089 Summer squash
Tryptophan 0.017 0.011 Okra
Threonine 0.065 0.028 Okra
Isoleucine 0.069 0.042 Okra
Leucine 0.105 0.069 Okra
Lysine 0.081 0.065 Okra
Methionine 0.021 0.017 Okra
Phenylalanine 0.065 0.041 Okra
Valine 0.091 0.053 Okra
Histidine 0.031 0.025 Okra
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.