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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, phosphorus, and calcium; however, winter squash has more vitamin A.
  • Winter squash's daily need coverage for vitamin A is 90% 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +338.5%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +40.9%
Contains more CopperCopper +32.9%
Contains more ZincZinc +163.6%
Contains more PhosphorusPhosphorus +221.1%
Contains more ManganeseManganese +321.4%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +139.6%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B6Vitamin B6 +33.5%
Contains more Vitamin KVitamin K +611.4%
Contains more FolateFolate +200%
Contains more CholineCholine +16%
Contains more Vitamin AVitamin A +625%
Contains more Vitamin B2Vitamin B2 +11.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.234mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Winter squash DV% diff.
Manganese 0.788mg 0.187mg 26%
Vitamin A 36µg 261µg 25%
Vitamin K 31.3µg 4.4µg 22%
Vitamin B1 0.2mg 0.016mg 15%
Vitamin C 23mg 9.6mg 15%
Folate 60µg 20µg 10%
Magnesium 57mg 13mg 10%
Calcium 82mg 22mg 6%
Phosphorus 61mg 19mg 6%
Vitamin B6 0.215mg 0.161mg 4%
Zinc 0.58mg 0.22mg 3%
Vitamin B3 1mg 0.495mg 3%
Copper 0.109mg 0.082mg 3%
Iron 0.62mg 0.44mg 2%
Fiber 3.2g 2.8g 2%
Potassium 299mg 241mg 2%
Protein 1.93g 0.89g 2%
Vitamin B2 0.06mg 0.067mg 1%
Polyunsaturated fat 0.027g 0.147g 1%
Fructose 0.57g 1%
Selenium 0.7µg 0.4µg 1%
Vitamin E 0.27mg 0.12mg 1%
Calories 33kcal 37kcal 0%
Fats 0.19g 0.35g 0%
Net carbs 4.25g 6.05g N/A
Carbs 7.45g 8.85g 0%
Sugar 1.48g 3.3g N/A
Starch 0.34g 0%
Sodium 7mg 1mg 0%
Vitamin B5 0.245mg 0.234mg 0%
Choline 12.3mg 10.6mg 0%
Saturated fat 0.026g 0.072g 0%
Monounsaturated fat 0.017g 0.026g 0%
Tryptophan 0.017mg 0.013mg 0%
Threonine 0.065mg 0.027mg 0%
Isoleucine 0.069mg 0.035mg 0%
Leucine 0.105mg 0.05mg 0%
Lysine 0.081mg 0.033mg 0%
Methionine 0.021mg 0.011mg 0%
Phenylalanine 0.065mg 0.035mg 0%
Valine 0.091mg 0.038mg 0%
Histidine 0.031mg 0.017mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -63.9%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +444.4%

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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.