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  6. Okra vs. Zucchini

Okra vs. Zucchini — In-Depth Nutrition Comparison

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A recap on differences between Okra and Zucchini

  • Okra is higher than Zucchini in Manganese, Vitamin K, Vitamin B1, Magnesium, Folate, Fiber, Calcium, Copper, and Vitamin C.
  • Okra covers your daily Manganese needs 27% more than Zucchini.
  • Okra contains 7 times more Vitamin K than Zucchini. While Okra contains 31.3µg of Vitamin K, Zucchini contains only 4.3µg.

Food varieties used in this article are Okra, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Okra vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
10
:
0
Zucchini
Zucchini
Contains more Calcium +412.5%
Contains more Iron +67.6%
Contains more Magnesium +216.7%
Contains more Phosphorus +60.5%
Contains more Potassium +14.6%
Contains less Sodium -12.5%
Contains more Zinc +81.3%
Contains more Copper +105.7%
Contains more Manganese +345.2%
Contains more Selenium +250%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +412.5%
Contains more Iron +67.6%
Contains more Magnesium +216.7%
Contains more Phosphorus +60.5%
Contains more Potassium +14.6%
Contains less Sodium -12.5%
Contains more Zinc +81.3%
Contains more Copper +105.7%
Contains more Manganese +345.2%
Contains more Selenium +250%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
9
:
1
Zucchini
Zucchini
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin C +28.5%
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 Folate +150%
Contains more Vitamin K +627.9%
Contains more Vitamin B2 +56.7%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin C +28.5%
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 Folate +150%
Contains more Vitamin K +627.9%
Contains more Vitamin B2 +56.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Zucchini
Zucchini
Contains more Protein +59.5%
Contains more Carbs +139.5%
Contains more Other +49.1%
Contains more Fats +68.4%
Equal in Water - 94.79
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +59.5%
Contains more Carbs +139.5%
Contains more Other +49.1%
Contains more Fats +68.4%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Zucchini
Zucchini
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +237%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +54.5%
Contains more Polyunsaturated fat +237%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
2
:
2
Zucchini
Zucchini
Contains more Starch +∞%
Contains more Sucrose +1100%
Contains more Glucose +234.4%
Contains more Fructose +142.1%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1100%
Contains more Glucose +234.4%
Contains more Fructose +142.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Zucchini
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Zucchini Opinion
Net carbs 4.25g 2.11g Okra
Protein 1.93g 1.21g Okra
Fats 0.19g 0.32g Zucchini
Carbs 7.45g 3.11g Okra
Calories 33kcal 17kcal Okra
Starch 0.34g 0g Okra
Fructose 0.57g 1.38g Zucchini
Sugar 1.48g 2.5g Okra
Fiber 3.2g 1g Okra
Calcium 82mg 16mg Okra
Iron 0.62mg 0.37mg Okra
Magnesium 57mg 18mg Okra
Phosphorus 61mg 38mg Okra
Potassium 299mg 261mg Okra
Sodium 7mg 8mg Okra
Zinc 0.58mg 0.32mg Okra
Copper 0.109mg 0.053mg Okra
Manganese 0.788mg 0.177mg Okra
Selenium 0.7µg 0.2µg Okra
Vitamin A 716IU 200IU Okra
Vitamin A RAE 36µg 10µg Okra
Vitamin E 0.27mg 0.12mg Okra
Vitamin C 23mg 17.9mg Okra
Vitamin B1 0.2mg 0.045mg Okra
Vitamin B2 0.06mg 0.094mg Zucchini
Vitamin B3 1mg 0.451mg Okra
Vitamin B5 0.245mg 0.204mg Okra
Vitamin B6 0.215mg 0.163mg Okra
Folate 60µg 24µg Okra
Vitamin K 31.3µg 4.3µg Okra
Tryptophan 0.017mg 0.01mg Okra
Threonine 0.065mg 0.029mg Okra
Isoleucine 0.069mg 0.044mg Okra
Leucine 0.105mg 0.071mg Okra
Lysine 0.081mg 0.067mg Okra
Methionine 0.021mg 0.018mg Okra
Phenylalanine 0.065mg 0.043mg Okra
Valine 0.091mg 0.054mg Okra
Histidine 0.031mg 0.026mg Okra
Saturated Fat 0.026g 0.084g Okra
Monounsaturated Fat 0.017g 0.011g Okra
Polyunsaturated fat 0.027g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
16%
Zucchini
Minerals Daily Need Coverage Score
30%
Okra
12%
Zucchini

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.