Okra vs Zucchini: Nutrition Comparison
Where is more calories, protein, carbs - what is more healthy?
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.
Zucchini vs Okra: Nutrition Comparison
| per 100g | Okra | Zucchini |
|---|---|---|
| Calories | 33 | 17 |
| Carbohydrates | 7.5 g | 3.11 g |
| Fat | 0.1 g | 0.32 g |
| Dietary fiber | 3.8 g | 1 g |
| Protein | 2 g | 1.21 g |
| Calcium | 81 mg | 16 mg |
| Iron | 0.8 mg | 0.37 mg |
| Magnessium | 57 mg | 18 mg |
| Phosphorus | 63 mg | 38 mg |
| Potassium | 303 mg | 261 mg |
| Sodium | 8 mg | 8 mg |
| Zink | 0.6 mg | 0.32 mg |
| Vitaminium B1 (Thiamine) | 0.2 mg | 0.045 mg |
| Vitaminium B2 (riboflavin) | 0.06 mg | 0.094 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.451 mg |
| Vitaminium B5 | 0.245 mg | 0.204 mg |
| Vitaminium B6 | 0.215 mg | 0.163 mg |
| Vitaminium B9 (Folic acid) | 88 mg | 24 mg |
| Vitaminium C | 21.1 mg | 17.9 mg |
| Vitaminium E | 0.36 mg | 0.12 mg |
| Vitaminium K | 53 mg | 4.3 mg |
| Beta karoten | 225 mg | 120 mg |
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
- Calories:
okra - 94% more than zucchini - Carbohydrates:
okra - 141% more than zucchini - Fat:
zucchini - 220% more than okra - Dietary fiber:
okra - 280% more than zucchini - Protein:
okra - 65% more than zucchini
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%.
Okra
33kcal- Calories33
- Carbohydrates7.5 g
- Fat0.1 g
- Dietary fiber3.8 g
- Protein2 g
100g | ounce | single piece | handfull | cup | half cup
Calories source
- 77% CARBS.
- 21% PROTEIN
- 2% FAT
Zucchini
17kcal- Calories17
- Carbohydrates3.11 g
- Fat0.32 g
- Dietary fiber1 g
- Protein1.21 g
100g | ounce | single piece | cup | sliced
Calories source
- 62% CARBS
- 24% PROTEIN
- 14% FAT
Vitamins: zucchini vs okra
- Vitaminium B1 (Thiamine):
okra - 344% more than zucchini - Vitaminium B2 (riboflavin):
zucchini - 57% more than okra - Vitaminium B3 (Niacin):
okra - 122% more than zucchini - Vitaminium B5:
okra - 20% more than zucchini - Vitaminium B6:
okra - 32% more than zucchini - Vitaminium B9 (Folic acid):
okra - 267% more than zucchini - Vitaminium C:
okra - 18% more than zucchini - Vitaminium E:
okra - 200% more than zucchini - Vitaminium K:
okra - 1133% more than zucchini - Beta karoten:
okra - 88% more than zucchini
Minerals: okra vs zucchini
- Calcium:
okra - 406% more than zucchini - Iron:
okra - 116% more than zucchini - Magnessium:
okra - 217% more than zucchini - Phosphorus:
okra - 66% more than zucchini - Potassium:
okra - 16% more than zucchini - Sodium:
zucchini - 0% more than okra - Zink:
okra - 88% more than zucchini
Compares of okra
- Okra vs Asparagus
- Okra vs Beetroot
- Okra vs Bitter Melon
- Okra vs Bok Choy
- Okra vs Broccoli
- Okra vs Brussels Sprouts
- see all compares of okra
Compares of zucchini
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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