Summer squash vs Okra - Health impact and Nutrition Comparison

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Nutritional Content Comparison

If viewing every nutrient separately Okra is richer in almost all nutrients. The few wins of squash are Vitamin B2, B6 and polyunsaturated fats. On the other hand the nutritional structure of both foods is very similar (please have a look at the circle vitamin/mineral coverage charts below in order to better understand the idea of similar nutritional structure), and the difference in the amounts is not big for the most of the nutrients. There are however few relatively big differences: 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 similar nutritional structure. There is one medical study performed on Okra which showed that Okra extract can suppress the oxidative stress and insulin resistance, thus improving blood glucose level. Both foods are very healthy because of their antioxidant properties, B-complex vitamins, carotenoids lutein and zeaxanthin content.

SUMMARY

The foods are not radically different, having similar price, equal glycemic index and mineral content, but spinach contains 3 times more of vitamins A, E and K which makes it a better choice in terms of nutrition.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Summer squash

Okra

Contains less Sodium -71.4%

Contains more Iron +77.1%

Contains more Calcium +446.7%

Contains more Potassium +14.1%

Contains more Magnesium +235.3%

Contains more Copper +113.7%

Contains more Zinc +100%

Contains more Phosphorus +60.5%

Summer squash

Okra

Contains less Sodium -71.4%

Contains more Iron +77.1%

Contains more Calcium +446.7%

Contains more Potassium +14.1%

Contains more Magnesium +235.3%

Contains more Copper +113.7%

Contains more Zinc +100%

Contains more Phosphorus +60.5%

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

Summer squash

Okra

Contains more Vitamin B2 +136.7%

Contains more Vitamin C +35.3%

Contains more Vitamin A +258%

Contains more Vitamin E +125%

Contains more Vitamin B1 +316.7%

Contains more Vitamin B3 +105.3%

Contains more Vitamin B5 +58.1%

Contains more Vitamin K +943.3%

Contains more Folate, total +106.9%

Equal in Vitamin B6 - 0.215

Summer squash

Okra

Contains more Vitamin B2 +136.7%

Contains more Vitamin C +35.3%

Contains more Vitamin A +258%

Contains more Vitamin E +125%

Contains more Vitamin B1 +316.7%

Contains more Vitamin B3 +105.3%

Contains more Vitamin B5 +58.1%

Contains more Vitamin K +943.3%

Contains more Folate, total +106.9%

Equal in Vitamin B6 - 0.215

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

Mineral Summary Score

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 the food

Protein

12%

Carbohydrates

Fats

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sodium
Lower in price
Lower in Sugars
Lower in Saturated Fat
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal
Lower in glycemic index	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet	Equal

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Comparison summary

Which food contains less Sodium?

Summer squash contains less Sodium (difference - 5mg)

Which food is cheaper?

Summer squash is cheaper (difference - $1)

Which food contains less Sugars?

Okra contains less Sugars (difference - 0.72g)

Which food is lower in Saturated Fat?

Okra is lower in Saturated Fat (difference - 0.018g)

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?

The foods are relatively equal in Cholesterol (0 mg)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	16	33
Protein	1.21	1.93
Fats	0.18	0.19
Vitamin C	17	23
Carbs	3.35	7.45
Cholesterol	0	0
Vitamin D	0	0
Iron	0.35	0.62
Calcium	15	82
Potassium	262	299
Magnesium	17	57
Sugars	2.2	1.48
Fiber	1.1	3.2
Copper	0.051	0.109
Zinc	0.29	0.58
Starch		0.34
Phosphorus	38	61
Sodium	2	7
Vitamin A	200	716
Vitamin E	0.12	0.27
Vitamin D	0	0
Vitamin B1	0.048	0.2
Vitamin B2	0.142	0.06
Vitamin B3	0.487	1
Vitamin B5	0.155	0.245
Vitamin B6	0.218	0.215
Vitamin B12	0	0
Vitamin K	3	31.3
Folate, total	29	60
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.044	0.026
Monounsaturated Fat	0.016	0.017
Polyunsaturated fat	0.089	0.027
Tryptophan	0.011	0.017
Threonine	0.028	0.065
Isoleucine	0.042	0.069
Leucine	0.069	0.105
Lysine	0.065	0.081
Methionine	0.017	0.021
Phenylalanine	0.041	0.065
Valine	0.053	0.091
Histidine	0.025	0.031
Fructose	0.95	0.57