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

Okra vs Summer squash - Health impact and Nutrition Comparison

Compare
Article author photo David Alanakyan by David Alanakyan | Last updated on May 10, 2021
Education: Foodstruct Founder
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
Education: Foodstruct Founder
Last updated: May 10, 2021
Medically reviewed by Jack Yacoubian

Infographic

Okra vs Summer squash 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +446.7%
Contains more Iron +77.1%
Contains more Magnesium +235.3%
Contains more Phosphorus +60.5%
Contains more Potassium +14.1%
Contains more Zinc +100%
Contains more Copper +113.7%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +446.7%
Contains more Iron +77.1%
Contains more Magnesium +235.3%
Contains more Phosphorus +60.5%
Contains more Potassium +14.1%
Contains more Zinc +100%
Contains more Copper +113.7%
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 A +258%
Contains more Vitamin E +125%
Contains more Vitamin C +35.3%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +58.1%
Contains more Folate +106.9%
Contains more Vitamin K +943.3%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218
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%
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +258%
Contains more Vitamin E +125%
Contains more Vitamin C +35.3%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +58.1%
Contains more Folate +106.9%
Contains more Vitamin K +943.3%
Contains more Vitamin B2 +136.7%
Equal in Vitamin B6 - 0.218

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

All nutrients comparison - raw data values

Nutrient Okra Summer squash Opinion
Net carbs 4.25g 2.25g Okra
Protein 1.93g 1.21g Okra
Fats 0.19g 0.18g Okra
Carbs 7.45g 3.35g Okra
Calories 33kcal 16kcal Okra
Starch 0.34g g Okra
Fructose 0.57g 0.95g Summer squash
Sugar 1.48g 2.2g Okra
Fiber 3.2g 1.1g Okra
Calcium 82mg 15mg Okra
Iron 0.62mg 0.35mg Okra
Magnesium 57mg 17mg Okra
Phosphorus 61mg 38mg Okra
Potassium 299mg 262mg Okra
Sodium 7mg 2mg Summer squash
Zinc 0.58mg 0.29mg Okra
Copper 0.109mg 0.051mg Okra
Vitamin A 716IU 200IU Okra
Vitamin E 0.27mg 0.12mg Okra
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 17mg Okra
Vitamin B1 0.2mg 0.048mg Okra
Vitamin B2 0.06mg 0.142mg Summer squash
Vitamin B3 1mg 0.487mg Okra
Vitamin B5 0.245mg 0.155mg Okra
Vitamin B6 0.215mg 0.218mg Summer squash
Folate 60µg 29µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 3µg Okra
Tryptophan 0.017mg 0.011mg Okra
Threonine 0.065mg 0.028mg Okra
Isoleucine 0.069mg 0.042mg Okra
Leucine 0.105mg 0.069mg Okra
Lysine 0.081mg 0.065mg Okra
Methionine 0.021mg 0.017mg Okra
Phenylalanine 0.065mg 0.041mg Okra
Valine 0.091mg 0.053mg Okra
Histidine 0.031mg 0.025mg Okra
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.044g Okra
Monounsaturated Fat 0.017g 0.016g Okra
Polyunsaturated fat 0.027g 0.089g Summer squash

Which food is preferable for your diet?

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

People also compare

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

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)

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.