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.
- 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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
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
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
18%
Minerals Daily Need Coverage Score
30%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash is cheaper (difference - $1)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Okra is lower in Saturated fat (difference - 0.046g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)