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Okra vs. Jícama (yam bean) — In-Depth Nutrition Comparison

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Important differences between Okra and Jícama (yam bean)

  • Jícama (yam bean) has less Manganese, Vitamin B1, Vitamin B6, Folate, Magnesium, Vitamin C, Calcium, Copper, Phosphorus, and Vitamin B3.
  • Okra's daily need coverage for Manganese is 32% more.
  • Okra has 12 times more Vitamin B1 than Jícama (yam bean). Okra has 0.2mg of Vitamin B1, while Jícama (yam bean) has 0.017mg.

The food varieties used in the comparison are Okra, raw and Yambean (jicama), cooked, boiled, drained, without salt.

Infographic

Okra vs Jícama (yam bean) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +645.5%
Contains more Magnesium +418.2%
Contains more Phosphorus +281.3%
Contains more Potassium +121.5%
Contains more Zinc +286.7%
Contains more Copper +137%
Contains more Manganese +1282.5%
Contains less Sodium -42.9%
Equal in Iron - 0.57
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Contains more Calcium +645.5%
Contains more Magnesium +418.2%
Contains more Phosphorus +281.3%
Contains more Potassium +121.5%
Contains more Zinc +286.7%
Contains more Copper +137%
Contains more Manganese +1282.5%
Contains less Sodium -42.9%
Equal in Iron - 0.57
Equal in Selenium - 0.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
10
:
Contains more Vitamin A +3668.4%
Contains more Vitamin C +63.1%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +437.5%
Contains more Folate +650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Contains more Vitamin A +3668.4%
Contains more Vitamin C +63.1%
Contains more Vitamin B1 +1076.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +426.3%
Contains more Vitamin B5 +102.5%
Contains more Vitamin B6 +437.5%
Contains more Folate +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +168.1%
Contains more Fats +111.1%
Contains more Other +183.3%
Contains more Carbs +18.4%
Equal in Water - 90.07
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +168.1%
Contains more Fats +111.1%
Contains more Other +183.3%
Contains more Carbs +18.4%
Equal in Water - 90.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Jícama (yam bean)
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Jícama (yam bean) Opinion
Net carbs 4.25g 8.82g Jícama (yam bean)
Protein 1.93g 0.72g Okra
Fats 0.19g 0.09g Okra
Carbs 7.45g 8.82g Jícama (yam bean)
Calories 33kcal 38kcal Jícama (yam bean)
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g Jícama (yam bean)
Fiber 3.2g Okra
Calcium 82mg 11mg Okra
Iron 0.62mg 0.57mg Okra
Magnesium 57mg 11mg Okra
Phosphorus 61mg 16mg Okra
Potassium 299mg 135mg Okra
Sodium 7mg 4mg Jícama (yam bean)
Zinc 0.58mg 0.15mg Okra
Copper 0.109mg 0.046mg Okra
Manganese 0.788mg 0.057mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 716IU 19IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg Okra
Vitamin C 23mg 14.1mg Okra
Vitamin B1 0.2mg 0.017mg Okra
Vitamin B2 0.06mg 0.028mg Okra
Vitamin B3 1mg 0.19mg Okra
Vitamin B5 0.245mg 0.121mg Okra
Vitamin B6 0.215mg 0.04mg Okra
Folate 60µg 8µg Okra
Vitamin K 31.3µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg 0.018mg Okra
Isoleucine 0.069mg 0.016mg Okra
Leucine 0.105mg 0.025mg Okra
Lysine 0.081mg 0.026mg Okra
Methionine 0.021mg 0.007mg Okra
Phenylalanine 0.065mg 0.017mg Okra
Valine 0.091mg 0.022mg Okra
Histidine 0.031mg 0.019mg Okra
Saturated Fat 0.026g Jícama (yam bean)
Monounsaturated Fat 0.017g Okra
Polyunsaturated fat 0.027g Okra

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
30%
Okra
8%
Jícama (yam bean)

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.