Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Okra vs Summer squash - Health impact and Nutrition Comparison

Compare
Okra
vs
Summer squash

INTRODUCTION

Okra is a vegetable that has edible pods filled with seeds. The pods have a wide range of usages in the culinary world. They can be used in stews, soups, or fried. They originated in western Africa and southern Asia. However, nowadays they are found nearly all around the world. Fresh okras are available seasonally.
Summer squash is vegetables that belong to the squash family. They are harvested when immature and they have similar culinary usage as okras. Summer squash was first cultivated in Central America.

In this article, we will be comparing the nutritional data and health impacts of both okra and squash. 

NUTRITIONAL CONTENT COMPARISON

Taking the overall nutrient profile of okra and summer squash, we can conclude that okra is richer in almost all nutrients. Squash is richer in Vitamin B2, B6, and polyunsaturated fats. On the other hand, the nutritional profile of both foods is very similar, although a difference exists while comparing both of them however, these differences are not very significant. It is important to note that, the amounts of calcium and magnesium are remarkably different: 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 the similar nutritional structure. There is one medical study that involves Okra which showed that Okra extract suppresses oxidative stress and insulin resistance, thus improving blood glucose level. (1)
Both foods are very healthy because of their antioxidant properties, B-complex vitamins, carotenoids lutein, and zeaxanthin content. (2) 

SUMMARY

The foods are not radically different, having a similar price, equal glycemic index, and mineral content, but okra contains 3 times more vitamins A, 1.5 times vitamin E, and 10 times more vitamin K which makes it a better choice in terms of nutrition.

References

  1. https://pubmed.ncbi.nlm.nih.gov/26706676/ 
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278829/
Article author photo David Alanakyan
Profession: Foodstruct Founder
Last updated: May 10, 2021
Medically reviewed by Jack Yacoubian

Infographic

Okra vs Summer squash infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
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
8
:
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 Folate +106.9%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 Folate +106.9%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Okra
18
Summer squash
Mineral Summary Score
24
Okra
12
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 food.
Protein
12%
Okra
7%
Summer squash
Carbohydrates
7%
Okra
3%
Summer squash
Fats
1%
Okra
1%
Summer squash

Comparison summary table

Pay attention to 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 glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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 ok

People also compare

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (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)

All nutrients comparison - raw data values

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
Sugar 1.48 2.2 Okra
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
Folate 60 29 Okra
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
Fructose 0.57 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.