Okra vs. Summer squash — In-Depth Nutrition Comparison
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How are okra and summer squash different?
- Okra has more manganese, vitamin K, vitamin B1, vitamin A, magnesium, fiber, folate, calcium, vitamin C, and copper than summer squash.
- Daily need coverage for manganese for okra is 27% higher.
- Okra contains 10 times more vitamin K than summer squash. While okra contains 31.3µg of vitamin K, summer squash contains only 3µg.
Okra, raw and Squash, summer, all varieties, raw are the varieties used in this article.
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 | +235.3% |
| Contains more CalciumCalcium | +446.7% |
| Contains more PotassiumPotassium | +14.1% |
| Contains more IronIron | +77.1% |
| Contains more CopperCopper | +113.7% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +60.5% |
| Contains more ManganeseManganese | +350.3% |
| Contains more SeleniumSelenium | +250% |
| Contains less SodiumSodium | -71.4% |
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 | +35.3% |
| Contains more Vitamin AVitamin A | +260% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B3Vitamin B3 | +105.3% |
| Contains more Vitamin B5Vitamin B5 | +58.1% |
| Contains more Vitamin KVitamin K | +943.3% |
| Contains more FolateFolate | +106.9% |
| Contains more Vitamin B2Vitamin B2 | +136.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.175mg | 27% |
| Vitamin K | 31.3µg | 3µg | 24% |
| Vitamin B1 | 0.2mg | 0.048mg | 13% |
| Magnesium | 57mg | 17mg | 10% |
| Fiber | 3.2g | 1.1g | 8% |
| Folate | 60µg | 29µg | 8% |
| Vitamin C | 23mg | 17mg | 7% |
| Calcium | 82mg | 15mg | 7% |
| Copper | 0.109mg | 0.051mg | 6% |
| Vitamin B2 | 0.06mg | 0.142mg | 6% |
| Iron | 0.62mg | 0.35mg | 3% |
| Zinc | 0.58mg | 0.29mg | 3% |
| Phosphorus | 61mg | 38mg | 3% |
| Vitamin A | 36µg | 10µg | 3% |
| Vitamin B3 | 1mg | 0.487mg | 3% |
| Vitamin B5 | 0.245mg | 0.155mg | 2% |
| Calories | 33kcal | 16kcal | 1% |
| Protein | 1.93g | 1.21g | 1% |
| Carbs | 7.45g | 3.35g | 1% |
| Potassium | 299mg | 262mg | 1% |
| Vitamin E | 0.27mg | 0.12mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Choline | 12.3mg | 6.7mg | 1% |
| Protein per 100 calories | 5.8g | 7.6g | N/A |
| Calories per 10 g protein | 171kcal | 132kcal | N/A |
| Weight per 100 calories | 303g | 625g | N/A |
| Fats | 0.19g | 0.18g | 0% |
| Net carbs | 4.25g | 2.25g | N/A |
| Sugar | 1.48g | 2.2g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B6 | 0.215mg | 0.218mg | 0% |
| Saturated fat | 0.026g | 0.044g | 0% |
| Monounsaturated fat | 0.017g | 0.016g | 0% |
| Polyunsaturated fat | 0.027g | 0.089g | 0% |
| Tryptophan | 0.017mg | 0.011mg | 0% |
| Threonine | 0.065mg | 0.028mg | 0% |
| Isoleucine | 0.069mg | 0.042mg | 0% |
| Leucine | 0.105mg | 0.069mg | 0% |
| Lysine | 0.081mg | 0.065mg | 0% |
| Methionine | 0.021mg | 0.017mg | 0% |
| Phenylalanine | 0.065mg | 0.041mg | 0% |
| Valine | 0.091mg | 0.053mg | 0% |
| Histidine | 0.031mg | 0.025mg | 0% |
| Fructose | 0.57g | 0.95g | 0% |
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +59.5% |
| Contains more CarbsCarbs | +122.4% |
| Contains more OtherOther | +37.1% |
~equal in
Fats
~0.18g
~equal in
Water
~94.64g
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -40.9% |
| Contains more Poly. FatPolyunsaturated fat | +229.6% |
~equal in
Monounsaturated fat
~0.016g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1900% |
| Contains more GlucoseGlucose | +134.4% |
| Contains more FructoseFructose | +66.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
