Okra vs Zucchini – Which is Healthier?

Our Verdict

When comparing okra to zucchini, we picked the okra.

Why?

In terms of macros, okra has nearly 2x the protein and more than 3x the fiber (for about 2x the carbs), so that’s an easy first-round win for okra.

When it comes to vitamins, things are also quite one-sided; okra has a lot more of vitamins A, B1, B3, B5, B6, B7, B9, C, E, and K, while zucchini has just a little more vitamin B2, yielding to okra a 10:1 win here.

Nor does the mineral situation make any compelling counterargument; okra has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium*, selenium, and zinc, while zucchini boasts only more sodium, which is not much of a boast. A third overwhelming win in a row for okra.

*Actually it’s only a little more potassium. But the rest are with big margins of difference.

In other considerations, both of these on-the-cusp-of-being-pungent vegetables have beneficial antioxidant polyphenols (especially various forms of quercetin), but okra has more, so that’s another round swung okra’s way.

Adding up the sections makes for a clear overall win for okra, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!