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Okra vs Zucchini - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food contains less Sugars?
Okra
Okra contains less Sugars (difference - 1.02g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.058g)
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)

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 Zucchini
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
15
Zucchini
Mineral Summary Score
19
Okra
9
Zucchini

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
8
:
Contains more Iron +67.6%
Contains more Calcium +412.5%
Contains more Potassium +14.6%
Contains more Magnesium +216.7%
Contains more Copper +105.7%
Contains more Zinc +81.3%
Contains more Phosphorus +60.5%
Contains less Sodium -12.5%
Contains more Iron +67.6%
Contains more Calcium +412.5%
Contains more Potassium +14.6%
Contains more Magnesium +216.7%
Contains more Copper +105.7%
Contains more Zinc +81.3%
Contains more Phosphorus +60.5%
Contains less Sodium -12.5%

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
8
:
Contains more Vitamin C +28.5%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin K +627.9%
Contains more Vitamin B2 +56.7%
Contains more Vitamin C +28.5%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +31.9%
Contains more Vitamin K +627.9%
Contains more Vitamin B2 +56.7%

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%
Zucchini
Carbohydrates
7%
Okra
3%
Zucchini
Fats
1%
Okra
1%
Zucchini

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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 Zucchini Opinion
Calories 33 17 Okra
Protein 1.93 1.21 Okra
Fats 0.19 0.32 Zucchini
Vitamin C 23 17.9 Okra
Carbs 7.45 3.11 Okra
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.37 Okra
Calcium 82 16 Okra
Potassium 299 261 Okra
Magnesium 57 18 Okra
Sugars 1.48 2.5 Zucchini
Fiber 3.2 1 Okra
Copper 0.109 0.053 Okra
Zinc 0.58 0.32 Okra
Starch 0.34 0 Okra
Phosphorus 61 38 Okra
Sodium 7 8 Okra
Vitamin A 716 200 Okra
Vitamin E 0.27 0.12 Okra
Vitamin D 0 0
Vitamin B1 0.2 0.045 Okra
Vitamin B2 0.06 0.094 Zucchini
Vitamin B3 1 0.451 Okra
Vitamin B5 0.245 0.204 Okra
Vitamin B6 0.215 0.163 Okra
Vitamin B12 0 0
Vitamin K 31.3 4.3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.084 Okra
Monounsaturated Fat 0.017 0.011 Okra
Polyunsaturated fat 0.027 0.091 Zucchini
Tryptophan 0.017 0.01 Okra
Threonine 0.065 0.029 Okra
Isoleucine 0.069 0.044 Okra
Leucine 0.105 0.071 Okra
Lysine 0.081 0.067 Okra
Methionine 0.021 0.018 Okra
Phenylalanine 0.065 0.043 Okra
Valine 0.091 0.054 Okra
Histidine 0.031 0.026 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.