Okra vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between Okra and Zucchini
- Okra is higher than Zucchini in Manganese, Vitamin K, Vitamin B1, Magnesium, Folate, Fiber, Calcium, Copper, and Vitamin C.
- Okra covers your daily Manganese needs 27% more than Zucchini.
- Okra contains 7 times more Vitamin K than Zucchini. While Okra contains 31.3µg of Vitamin K, Zucchini contains only 4.3µg.
Food varieties used in this article are Okra, raw and Squash, summer, zucchini, includes skin, raw.
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.
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +412.5% |
| Contains more PotassiumPotassium | +14.6% |
| Contains more IronIron | +67.6% |
| Contains more CopperCopper | +105.7% |
| Contains more ZincZinc | +81.3% |
| Contains more PhosphorusPhosphorus | +60.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +345.2% |
| Contains more SeleniumSelenium | +250% |
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 | +28.5% |
| Contains more Vitamin AVitamin A | +258% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +344.4% |
| Contains more Vitamin B3Vitamin B3 | +121.7% |
| Contains more Vitamin B5Vitamin B5 | +20.1% |
| Contains more Vitamin B6Vitamin B6 | +31.9% |
| Contains more Vitamin KVitamin K | +627.9% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +29.5% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.5% |
| Contains more CarbsCarbs | +139.5% |
| Contains more OtherOther | +49.1% |
| Contains more FatsFats | +68.4% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -69% |
| Contains more Mono. FatMonounsaturated Fat | +54.5% |
| Contains more Poly. FatPolyunsaturated fat | +237% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1100% |
| Contains more GlucoseGlucose | +234.4% |
| Contains more FructoseFructose | +142.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | |
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Opinion |
| Calories | 33kcal | 17kcal |
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| Protein | 1.93g | 1.21g |
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| Fats | 0.19g | 0.32g |
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| Vitamin C | 23mg | 17.9mg |
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| Net carbs | 4.25g | 2.11g |
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| Carbs | 7.45g | 3.11g |
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| Magnesium | 57mg | 18mg |
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| Calcium | 82mg | 16mg |
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| Potassium | 299mg | 261mg |
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| Iron | 0.62mg | 0.37mg |
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| Sugar | 1.48g | 2.5g |
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| Fiber | 3.2g | 1g |
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| Copper | 0.109mg | 0.053mg |
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| Zinc | 0.58mg | 0.32mg |
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| Starch | 0.34g | 0g |
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| Phosphorus | 61mg | 38mg |
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| Sodium | 7mg | 8mg |
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| Vitamin A | 716IU | 200IU |
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| Vitamin A | 36µg | 10µg |
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| Vitamin E | 0.27mg | 0.12mg |
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| Manganese | 0.788mg | 0.177mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin B1 | 0.2mg | 0.045mg |
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| Vitamin B2 | 0.06mg | 0.094mg |
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| Vitamin B3 | 1mg | 0.451mg |
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| Vitamin B5 | 0.245mg | 0.204mg |
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| Vitamin B6 | 0.215mg | 0.163mg |
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| Vitamin K | 31.3µg | 4.3µg |
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| Folate | 60µg | 24µg |
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| Choline | 12.3mg | 9.5mg |
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| Saturated Fat | 0.026g | 0.084g |
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| Monounsaturated Fat | 0.017g | 0.011g |
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| Polyunsaturated fat | 0.027g | 0.091g |
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| Tryptophan | 0.017mg | 0.01mg |
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| Threonine | 0.065mg | 0.029mg |
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| Isoleucine | 0.069mg | 0.044mg |
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| Leucine | 0.105mg | 0.071mg |
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| Lysine | 0.081mg | 0.067mg |
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| Methionine | 0.021mg | 0.018mg |
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| Phenylalanine | 0.065mg | 0.043mg |
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| Valine | 0.091mg | 0.054mg |
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| Histidine | 0.031mg | 0.026mg |
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| Fructose | 0.57g | 1.38g |
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| Omega-3 - ALA | 0.061g |
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| Omega-6 - Linoleic acid | 0.03g |
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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
31%
15%
Minerals Daily Need Coverage Score
30%
12%
Comparison summary
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini is cheaper (difference - $0.6)
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.058g)
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)