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Yam vs. Okra — In-Depth Nutrition Comparison

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Significant differences between Yam and Okra

  • Yam has more Potassium, however, Okra is richer in Vitamin K, Manganese, Vitamin C, Folate, Magnesium, Vitamin B1, and Calcium.
  • Okra covers your daily Vitamin K needs 24% more than Yam.
  • Okra has 2 times less Potassium than Yam. Yam has 670mg of Potassium, while Okra has 299mg.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Okra, raw.

Infographic

Yam vs Okra infographic
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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.
Yam
2
:
7
Okra
Contains more Potassium +124.1%
Contains more Copper +39.4%
Contains more Calcium +485.7%
Contains more Iron +19.2%
Contains more Magnesium +216.7%
Contains more Phosphorus +24.5%
Contains less Sodium -12.5%
Contains more Zinc +190%
Contains more Manganese +112.4%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Potassium +124.1%
Contains more Copper +39.4%
Contains more Calcium +485.7%
Contains more Iron +19.2%
Contains more Magnesium +216.7%
Contains more Phosphorus +24.5%
Contains less Sodium -12.5%
Contains more Zinc +190%
Contains more Manganese +112.4%
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.
Yam
3
:
7
Okra
Contains more Vitamin E +25.9%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +486.9%
Contains more Vitamin C +90.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +81.2%
Contains more Folate +275%
Contains more Vitamin K +1260.9%
Equal in Vitamin B6 - 0.215
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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%
Contains more Vitamin E +25.9%
Contains more Vitamin B5 +26.9%
Contains more Vitamin A +486.9%
Contains more Vitamin C +90.1%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +81.2%
Contains more Folate +275%
Contains more Vitamin K +1260.9%
Equal in Vitamin B6 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
1
:
4
Okra
Contains more Carbs +268.9%
Contains more Protein +29.5%
Contains more Fats +35.7%
Contains more Water +27.7%
Contains more Other +11.8%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Carbs +268.9%
Contains more Protein +29.5%
Contains more Fats +35.7%
Contains more Water +27.7%
Contains more Other +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
2
Okra
Contains more Polyunsaturated fat +122.2%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +240%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains more Polyunsaturated fat +122.2%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +240%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Okra Opinion
Net carbs 23.58g 4.25g Yam
Protein 1.49g 1.93g Okra
Fats 0.14g 0.19g Okra
Carbs 27.48g 7.45g Yam
Calories 116kcal 33kcal Yam
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 0.49g 1.48g Yam
Fiber 3.9g 3.2g Yam
Calcium 14mg 82mg Okra
Iron 0.52mg 0.62mg Okra
Magnesium 18mg 57mg Okra
Phosphorus 49mg 61mg Okra
Potassium 670mg 299mg Yam
Sodium 8mg 7mg Okra
Zinc 0.2mg 0.58mg Okra
Copper 0.152mg 0.109mg Yam
Manganese 0.371mg 0.788mg Okra
Selenium 0.7µg 0.7µg
Vitamin A 122IU 716IU Okra
Vitamin A RAE 6µg 36µg Okra
Vitamin E 0.34mg 0.27mg Yam
Vitamin C 12.1mg 23mg Okra
Vitamin B1 0.095mg 0.2mg Okra
Vitamin B2 0.028mg 0.06mg Okra
Vitamin B3 0.552mg 1mg Okra
Vitamin B5 0.311mg 0.245mg Yam
Vitamin B6 0.228mg 0.215mg Yam
Folate 16µg 60µg Okra
Vitamin K 2.3µg 31.3µg Okra
Tryptophan 0.012mg 0.017mg Okra
Threonine 0.052mg 0.065mg Okra
Isoleucine 0.05mg 0.069mg Okra
Leucine 0.094mg 0.105mg Okra
Lysine 0.058mg 0.081mg Okra
Methionine 0.02mg 0.021mg Okra
Phenylalanine 0.069mg 0.065mg Yam
Valine 0.06mg 0.091mg Okra
Histidine 0.033mg 0.031mg Yam
Saturated Fat 0.029g 0.026g Okra
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.06g 0.027g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Okra
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
15%
Yam
33%
Okra
Minerals Daily Need Coverage Score
23%
Yam
30%
Okra

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.003g)
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 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.