Okra vs Zucchini: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Okra - calories, kcal, weight, nutrition
Zucchini - calories, kcal, weight, nutrition

Zucchini vs. Okra

Okra and zucchini are two types of vegetables that are often used in cooking. They are both members of the gourd family and have a similar appearance.

However, there are some key differences between these two vegetables. Okra is a green, flowering plant that is native to Africa.

The pods of the okra plant are what is typically used in cooking. They can be steamed, fried, or used in soups and stews.

Zucchini, on the other hand, is a type of summer squash that is native to Italy. It is typically green or yellow in color and has a cylindrical shape.

Zucchini can be eaten raw, cooked, or used as a replacement for pasta. When it comes to nutrition, okra and zucchini are both good sources of vitamins and minerals.

However, okra is a better source of ie. fiber. When choosing between these two vegetables, it really depends on what you are looking for in terms of nutrition.

In terms of flavor, okra has a slightly bitter taste while zucchini is much milder. This means that okra may not be ideal for everyone.

More Calories in Okra

At first glance, you can see that in okra is much more calories than in zucchini.

Okra has 33 kcal per 100g and zucchini 17 kcal per 100g so it is pretty easy to calculate that the difference is about 94%.

In okra and in zucchini most calories came from carbs.

See tables below to compare okra with zucchini in details.

Okra And Zucchini Nutrition Difference

Zucchini vs Okra: Vitamins and Minerals Comparison

per 100gOkraZucchini
Calories33 17
Carbohydrates7.5 g3.11 g
Fat0.1 g0.32 g
Dietary fiber3.8 g1 g
Protein2 g1.21 g
Calcium81 mg16 mg
Iron0.8 mg0.37 mg
Magnessium57 mg18 mg
Phosphorus63 mg38 mg
Potassium303 mg261 mg
Sodium8 mg8 mg
Zink0.6 mg0.32 mg
Vitaminium B1 (Thiamine)0.2 mg0.045 mg
Vitaminium B2 (riboflavin)0.06 mg0.094 mg
Vitaminium B3 (Niacin)1 mg0.451 mg
Vitaminium B50.245 mg0.204 mg
Vitaminium B60.215 mg0.163 mg
Vitaminium B9 (Folic acid)88 mg24 mg
Vitaminium C21.1 mg17.9 mg
Vitaminium E0.36 mg0.12 mg
Vitaminium K53 mg4.3 mg
Beta karoten225 mg120 mg

More protein in okra

It is aslo easy to see see that in okra is more protein than in zucchini.

There is 1.21g per 100g of zucchini and 2g per 100g of okra so using simple math we can see that difference is about 65%.

More carbohydrates in okra

In okra is more carbohydrates than in zucchini.

There is 3.11g/100g of carbohydrates in zucchini and 7.5g/100g in okra so let me do the math for you again - difference is about 141%.

Less fat in okra

In okra is less fats than in zucchini.

The tables above show us that there is 0.32g/100g of fats in zucchini and 0.1g/100g in okra. In this case difference is about 220%.


  • Calories33
  • Carbohydrates7.5 g
  • Fat0.1 g
  • Dietary fiber3.8 g
  • Protein2 g
Okra calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

  • 77% CARBS.
  • 21% PROTEIN
  • 2% FAT


  • Calories17
  • Carbohydrates3.11 g
  • Fat0.32 g
  • Dietary fiber1 g
  • Protein1.21 g
Zucchini calories per:
100g | ounce | single piece | cup | sliced

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT

Vitamins: zucchini vs okra

Minerals: okra vs zucchini

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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