Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Jícama vs Okra - In-Depth Nutrition Comparison

Compare

Differences between Jícama and Okra

  • Jícama has more Fiber, while Okra has more Manganese, Vitamin K, Vitamin B1, Vitamin B6, Folate, Magnesium, Calcium, Copper, and Phosphorus.
  • Okra's daily need coverage for Manganese is 32% higher.
  • Okra contains 2 times less Fiber than Jícama. Jícama contains 4.9g of Fiber, while Okra contains 3.2g.

The food types used in this comparison are Yambean (jicama), raw and Okra, raw.

Infographic

Jícama vs Okra 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Okra
Contains less Sodium -42.9%
Contains more Calcium +583.3%
Contains more Potassium +99.3%
Contains more Magnesium +375%
Contains more Copper +127.1%
Contains more Zinc +262.5%
Contains more Phosphorus +238.9%
Equal in Iron - 0.62
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains less Sodium -42.9%
Contains more Calcium +583.3%
Contains more Potassium +99.3%
Contains more Magnesium +375%
Contains more Copper +127.1%
Contains more Zinc +262.5%
Contains more Phosphorus +238.9%
Equal in Iron - 0.62

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
:
9
Okra
Contains more Vitamin E +70.4%
Contains more Vitamin C +13.9%
Contains more Vitamin A +3309.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +400%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +411.9%
Contains more Vitamin K +10333.3%
Contains more Folate +400%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 43% 6% 0% 50% 14% 19% 15% 50% 0% 79% 45%
Contains more Vitamin E +70.4%
Contains more Vitamin C +13.9%
Contains more Vitamin A +3309.5%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B3 +400%
Contains more Vitamin B5 +81.5%
Contains more Vitamin B6 +411.9%
Contains more Vitamin K +10333.3%
Contains more Folate +400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jícama Okra
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Jícama Okra Opinion
Calories 38kcal 33kcal Jícama
Protein 0.72g 1.93g Okra
Fats 0.09g 0.19g Okra
Vitamin C 20.2mg 23mg Okra
Net carbs 3.92g 4.25g Okra
Carbs 8.82g 7.45g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.62mg Okra
Calcium 12mg 82mg Okra
Potassium 150mg 299mg Okra
Magnesium 12mg 57mg Okra
Sugar 1.8g 1.48g Okra
Fiber 4.9g 3.2g Jícama
Copper 0.048mg 0.109mg Okra
Zinc 0.16mg 0.58mg Okra
Starch g 0.34g Okra
Phosphorus 18mg 61mg Okra
Sodium 4mg 7mg Jícama
Vitamin A 21IU 716IU Okra
Vitamin E 0.46mg 0.27mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.2mg Okra
Vitamin B2 0.029mg 0.06mg Okra
Vitamin B3 0.2mg 1mg Okra
Vitamin B5 0.135mg 0.245mg Okra
Vitamin B6 0.042mg 0.215mg Okra
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 31.3µg Okra
Folate 12µg 60µg Okra
Trans Fat 0g 0g
Saturated Fat 0.021g 0.026g Jícama
Monounsaturated Fat 0.005g 0.017g Okra
Polyunsaturated fat 0.043g 0.027g Jícama
Tryptophan mg 0.017mg Okra
Threonine 0.018mg 0.065mg Okra
Isoleucine 0.016mg 0.069mg Okra
Leucine 0.025mg 0.105mg Okra
Lysine 0.026mg 0.081mg Okra
Methionine 0.007mg 0.021mg Okra
Phenylalanine 0.017mg 0.065mg Okra
Valine 0.022mg 0.091mg Okra
Histidine 0.019mg 0.031mg Okra
Fructose g 0.57g Okra

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Jícama
33
Okra
Mineral Summary Score
10
Jícama
24
Okra

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 food.
Protein
4%
Jícama
12%
Okra
Carbohydrates
9%
Jícama
7%
Okra
Fats
0%
Jícama
1%
Okra

Comparison summary

Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 0.32g)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 17)
Which food is cheaper?
Jícama
Jícama is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.