Okra vs. Zucchini
Nutrition comparison of Okra and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
okra
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in okra and zucchini:
- Both okra and zucchini are high in Vitamin C and potassium.
- Okra has more beta-carotene and alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than okra.
- Okra has more thiamin, niacin and folate.
- Okra is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Okra (Okra, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Okra and zucchini contain similar amounts of calories - okra has 33 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, okra is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Okra has a macronutrient ratio of 19:76:5 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Okra | Zucchini | |
|---|---|---|
| Protein | 19% | 24% |
| Carbohydrates | 76% | 62% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Okra and zucchini contain similar amounts of carbs - okra has 7.5g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 220% more dietary fiber than zucchini - okra has 3.2g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Okra and zucchini contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Okra and zucchini contain similar amounts of protein - okra has 1.9g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both okra and zucchini are low in saturated fat - okra has 0.03g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both okra and zucchini are high in Vitamin C. Okra has 28% more Vitamin C than zucchini - okra has 23mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Okra has 260% more Vitamin A than zucchini - okra has 36ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Okra and zucchini contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Okra has 628% more Vitamin K than zucchini - okra has 31.3ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Okra has more thiamin, niacin and folate. Both okra and zucchini contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Okra | Zucchini | |
|---|---|---|
| Thiamin | 0.2 MG | 0.045 MG |
| Riboflavin | 0.06 MG | 0.094 MG |
| Niacin | 1 MG | 0.451 MG |
| Pantothenic acid | 0.245 MG | 0.204 MG |
| Vitamin B6 | 0.215 MG | 0.163 MG |
| Folate | 60 UG | 24 UG |
Minerals
calcium
Okra is an excellent source of calcium and it has 413% more calcium than zucchini - okra has 82mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Okra and zucchini contain similar amounts of iron - okra has 0.62mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both okra and zucchini are high in potassium. Okra has 15% more potassium than zucchini - okra has 299mg of potassium per 100 grams and zucchini has 261mg 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, okra has more beta-carotene and alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than okra per 100 grams.
| Okra | Zucchini | |
|---|---|---|
| beta-carotene | 416 UG | 120 UG |
| alpha-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 280 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than okra per 100 grams.
| Okra | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.061 G |
| Total | 0.001 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both okra and zucchini contain small amounts of linoleic acid.
| Okra | Zucchini | |
|---|---|---|
| linoleic acid | 0.026 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.026 G | 0.031 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 (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Okra and zucchini contain similar amounts of calories - okra has 33 calories in 100g and zucchini has 17 calories.
Does okra or zucchini have more carbohydrates?
By weight, okra and zucchini contain similar amounts of carbs - okra has 7.5g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does okra or zucchini contain more calcium?
Okra is a rich source of calcium and it has 410% more calcium than zucchini - okra has 82mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does okra or zucchini contain more potassium?
Both okra and zucchini are high in potassium. Okra has 20% more potassium than zucchini - okra has 299mg of potassium in 100 grams and zucchini has 261mg of potassium.