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Okra vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.98g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Okra
Okra is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Okra Yam
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Okra Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Okra
16
Yam
Mineral Summary Score
19
Okra
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
2
Yam
Contains more Iron +14.8%
Contains more Calcium +382.4%
Contains more Magnesium +171.4%
Contains more Zinc +141.7%
Contains more Phosphorus +10.9%
Contains less Sodium -22.2%
Contains more Potassium +172.9%
Contains more Copper +63.3%
Equal in Phosphorus - 55
Contains more Iron +14.8%
Contains more Calcium +382.4%
Contains more Magnesium +171.4%
Contains more Zinc +141.7%
Contains more Phosphorus +10.9%
Contains less Sodium -22.2%
Contains more Potassium +172.9%
Contains more Copper +63.3%
Equal in Phosphorus - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
6
:
3
Yam
Contains more Vitamin C +34.5%
Contains more Vitamin A +418.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +81.2%
Contains more Vitamin K +1260.9%
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%
Contains more Vitamin C +34.5%
Contains more Vitamin A +418.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +81.2%
Contains more Vitamin K +1260.9%
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Okra
9%
Yam
Carbohydrates
7%
Okra
28%
Yam
Fats
1%
Okra
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Okra Yam Opinion
Calories 33 118 Yam
Protein 1.93 1.53 Okra
Fats 0.19 0.17 Okra
Vitamin C 23 17.1 Okra
Carbs 7.45 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.54 Okra
Calcium 82 17 Okra
Potassium 299 816 Yam
Magnesium 57 21 Okra
Sugars 1.48 0.5 Okra
Fiber 3.2 4.1 Yam
Copper 0.109 0.178 Yam
Zinc 0.58 0.24 Okra
Starch 0.34 Okra
Phosphorus 61 55 Okra
Sodium 7 9 Okra
Vitamin A 716 138 Okra
Vitamin E 0.27 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.2 0.112 Okra
Vitamin B2 0.06 0.032 Okra
Vitamin B3 1 0.552 Okra
Vitamin B5 0.245 0.314 Yam
Vitamin B6 0.215 0.293 Yam
Vitamin B12 0 0
Vitamin K 31.3 2.3 Okra
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.026 0.037 Okra
Monounsaturated Fat 0.017 0.006 Okra
Polyunsaturated fat 0.027 0.076 Yam
Tryptophan 0.017 0.012 Okra
Threonine 0.065 0.054 Okra
Isoleucine 0.069 0.052 Okra
Leucine 0.105 0.096 Okra
Lysine 0.081 0.059 Okra
Methionine 0.021 0.021
Phenylalanine 0.065 0.071 Yam
Valine 0.091 0.062 Okra
Histidine 0.031 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.