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  6. Summer squash vs. Okra

Summer squash vs. Okra — In-Depth Nutrition Comparison

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How are summer squash and okra 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.

Squash, summer, all varieties, raw and Okra, raw are the varieties used in this article.

Infographic

Summer squash vs Okra 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains less SodiumSodium -71.4%
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%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 3.3% 2.4% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22%
Okra
Okra
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin B2Vitamin B2 +136.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Okra DV% diff.
Manganese 0.175mg 0.788mg 27%
Vitamin K 3µg 31.3µg 24%
Vitamin B1 0.048mg 0.2mg 13%
Magnesium 17mg 57mg 10%
Fiber 1.1g 3.2g 8%
Folate 29µg 60µg 8%
Vitamin C 17mg 23mg 7%
Calcium 15mg 82mg 7%
Copper 0.051mg 0.109mg 6%
Vitamin B2 0.142mg 0.06mg 6%
Iron 0.35mg 0.62mg 3%
Zinc 0.29mg 0.58mg 3%
Phosphorus 38mg 61mg 3%
Vitamin A 10µg 36µg 3%
Vitamin B3 0.487mg 1mg 3%
Vitamin B5 0.155mg 0.245mg 2%
Calories 16kcal 33kcal 1%
Protein 1.21g 1.93g 1%
Carbs 3.35g 7.45g 1%
Potassium 262mg 299mg 1%
Vitamin E 0.12mg 0.27mg 1%
Selenium 0.2µg 0.7µg 1%
Choline 6.7mg 12.3mg 1%
Protein per 100 calories 7.6g 5.8g N/A
Calories per 10 g protein 132kcal 171kcal N/A
Weight per 100 calories 625g 303g N/A
Fats 0.18g 0.19g 0%
Net carbs 2.25g 4.25g N/A
Sugar 2.2g 1.48g N/A
Starch 0.34g 0%
Sodium 2mg 7mg 0%
Vitamin B6 0.218mg 0.215mg 0%
Saturated fat 0.044g 0.026g 0%
Monounsaturated fat 0.016g 0.017g 0%
Polyunsaturated fat 0.089g 0.027g 0%
Tryptophan 0.011mg 0.017mg 0%
Threonine 0.028mg 0.065mg 0%
Isoleucine 0.042mg 0.069mg 0%
Leucine 0.069mg 0.105mg 0%
Lysine 0.065mg 0.081mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.041mg 0.065mg 0%
Valine 0.053mg 0.091mg 0%
Histidine 0.025mg 0.031mg 0%
Fructose 0.95g 0.57g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Okra
Okra
4
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +59.5%
Contains more CarbsCarbs +122.4%
Contains more OtherOther +37.1%
~equal in Fats ~0.19g
~equal in Water ~89.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Okra
Okra
2
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Poly. FatPolyunsaturated fat +229.6%
Contains less Sat. FatSaturated fat -40.9%
~equal in Monounsaturated fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Okra
Okra
2
19% 33% 17% 31%
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
Contains more GlucoseGlucose +134.4%
Contains more FructoseFructose +66.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1900%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.