Okra vs. Squash
Nutrition comparison of Okra and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and squash:
- Both okra and squash are high in Vitamin C, calcium, dietary fiber and potassium.
- Okra has more thiamin, riboflavin and folate.
- Squash has more beta-carotene and alpha-carotene than okra, however, okra contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Okra (Okra, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and squash contain similar amounts of calories - okra has 33 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, okra is heavier in protein, lighter in carbs and similar to squash for fat. Okra has a macronutrient ratio of 19:76:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Squash | |
|---|---|---|
| Protein | 19% | 8% |
| Carbohydrates | 76% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and squash contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both okra and squash are high in dietary fiber. is very similar to okra for dietary fiber - okra has 3.2g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Okra and squash contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Okra and squash contain similar amounts of protein - okra has 1.9g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both okra and squash are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both okra and squash are high in Vitamin C. Okra has 52% more Vitamin C than squash - okra has 23mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 14 times more Vitamin A than okra - okra has 36ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Okra and squash contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Okra has 30 times more Vitamin K than squash - okra has 31.3ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Okra has more thiamin, riboflavin and folate. Both okra and squash contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Okra | Squash | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.06 MG | 0.017 MG |
| Niacin | 1 MG | 0.969 MG |
| Pantothenic acid | 0.245 MG | 0.359 MG |
| Vitamin B6 | 0.215 MG | 0.124 MG |
| Folate | 60 UG | 19 UG |
Minerals
calcium
Both okra and squash are high in calcium. Okra has 100% more calcium than squash - okra has 82mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Okra and squash contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both okra and squash are high in potassium. Okra has a little more potassium (5%) than squash by weight - okra has 299mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than okra per 100 grams, however, okra contains more lutein + zeaxanthin than squash per 100 grams.
| Okra | Squash | |
|---|---|---|
| beta-carotene | 416 UG | 4570 UG |
| alpha-carotene | 27 UG | 1130 UG |
| lutein + zeaxanthin | 280 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, squash has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Squash | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.024 G |
| Total | 0.001 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both okra and squash contain small amounts of linoleic acid.
| Okra | Squash | |
|---|---|---|
| linoleic acid | 0.026 G | 0.014 G |
| Total | 0.026 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Okra g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does okra or squash contain more calories in 100 grams?Okra and squash contain similar amounts of calories - okra has 33 calories in 100g and squash has 40 calories.
Does okra or squash have more carbohydrates?
By weight, okra and squash contain similar amounts of carbs - okra has 7.5g of carbs for 100g and squash has 10.5g of carbohydrates.
Does okra or squash contain more calcium?
Both okra and squash are high in calcium. Okra has 100% more calcium than squash - okra has 82mg of calcium in 100 grams and squash has 41mg of calcium.
Does okra or squash contain more potassium?
Both okra and squash are high in potassium. Okra has a little more potassium ( 10%) than squash by weight - okra has 299mg of potassium in 100 grams and squash has 284mg of potassium.