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  6. Okra vs. Winter squash

Okra vs. Winter squash — In-Depth Nutrition Comparison

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Important differences between Okra and Winter squash

  • Okra has more Manganese, Vitamin K, Vitamin B1, Vitamin C, Magnesium, Folate, Calcium, and Phosphorus, however, Winter squash has more Vitamin A RAE.
  • Okra's daily need coverage for Manganese is 26% more.
  • Okra has 13 times more Vitamin B1 than Winter squash. Okra has 0.2mg of Vitamin B1, while Winter squash has 0.016mg.

The food varieties used in the comparison are Okra, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Okra vs Winter 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
9
:
1
Winter squash
Winter squash
Contains more Calcium +272.7%
Contains more Iron +40.9%
Contains more Magnesium +338.5%
Contains more Phosphorus +221.1%
Contains more Potassium +24.1%
Contains more Zinc +163.6%
Contains more Copper +32.9%
Contains more Manganese +321.4%
Contains more Selenium +75%
Contains less Sodium -85.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +272.7%
Contains more Iron +40.9%
Contains more Magnesium +338.5%
Contains more Phosphorus +221.1%
Contains more Potassium +24.1%
Contains more Zinc +163.6%
Contains more Copper +32.9%
Contains more Manganese +321.4%
Contains more Selenium +75%
Contains less Sodium -85.7%

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
8
:
2
Winter squash
Winter squash
Contains more Vitamin E +125%
Contains more Vitamin C +139.6%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +33.5%
Contains more Folate +200%
Contains more Vitamin K +611.4%
Contains more Vitamin A +629.5%
Contains more Vitamin B2 +11.7%
Equal in Vitamin B5 - 0.234
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +125%
Contains more Vitamin C +139.6%
Contains more Vitamin B1 +1150%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +33.5%
Contains more Folate +200%
Contains more Vitamin K +611.4%
Contains more Vitamin A +629.5%
Contains more Vitamin B2 +11.7%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Winter squash
Winter squash
Contains more Protein +116.9%
Contains more Other +21.4%
Contains more Fats +84.2%
Contains more Carbs +18.8%
Equal in Water - 89.21
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +116.9%
Contains more Other +21.4%
Contains more Fats +84.2%
Contains more Carbs +18.8%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +444.4%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +52.9%
Contains more Polyunsaturated fat +444.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Winter 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 Winter squash Opinion
Net carbs 4.25g 6.05g Winter squash
Protein 1.93g 0.89g Okra
Fats 0.19g 0.35g Winter squash
Carbs 7.45g 8.85g Winter squash
Calories 33kcal 37kcal Winter squash
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3.3g Okra
Fiber 3.2g 2.8g Okra
Calcium 82mg 22mg Okra
Iron 0.62mg 0.44mg Okra
Magnesium 57mg 13mg Okra
Phosphorus 61mg 19mg Okra
Potassium 299mg 241mg Okra
Sodium 7mg 1mg Winter squash
Zinc 0.58mg 0.22mg Okra
Copper 0.109mg 0.082mg Okra
Manganese 0.788mg 0.187mg Okra
Selenium 0.7µg 0.4µg Okra
Vitamin A 716IU 5223IU Winter squash
Vitamin A RAE 36µg 261µg Winter squash
Vitamin E 0.27mg 0.12mg Okra
Vitamin C 23mg 9.6mg Okra
Vitamin B1 0.2mg 0.016mg Okra
Vitamin B2 0.06mg 0.067mg Winter squash
Vitamin B3 1mg 0.495mg Okra
Vitamin B5 0.245mg 0.234mg Okra
Vitamin B6 0.215mg 0.161mg Okra
Folate 60µg 20µg Okra
Vitamin K 31.3µg 4.4µg Okra
Tryptophan 0.017mg 0.013mg Okra
Threonine 0.065mg 0.027mg Okra
Isoleucine 0.069mg 0.035mg Okra
Leucine 0.105mg 0.05mg Okra
Lysine 0.081mg 0.033mg Okra
Methionine 0.021mg 0.011mg Okra
Phenylalanine 0.065mg 0.035mg Okra
Valine 0.091mg 0.038mg Okra
Histidine 0.031mg 0.017mg Okra
Saturated Fat 0.026g 0.072g Okra
Monounsaturated Fat 0.017g 0.026g Winter squash
Polyunsaturated fat 0.027g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
30%
Okra
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $1)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.046g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.