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Okra vs Jícama - In-Depth Nutrition Comparison

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Differences between Okra and Jícama

  • Okra has more Manganese, Vitamin K, Vitamin B1, Vitamin B6, Folate, Magnesium, Calcium, Copper, and Phosphorus, while Jícama has more Fiber.
  • Okra's daily need coverage for Manganese is 32% higher.
  • Jícama contains 104 times less Vitamin K than Okra. Okra contains 31.3µg of Vitamin K, while Jícama contains 0.3µg.

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

Infographic

Okra vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Okra
7
:
Contains more Calcium +583.3%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%
Contains more Potassium +99.3%
Contains more Zinc +262.5%
Contains more Copper +127.1%
Contains less Sodium -42.9%
Equal in Iron - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 24% 41% 27% 27% 1% 16% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +583.3%
Contains more Magnesium +375%
Contains more Phosphorus +238.9%
Contains more Potassium +99.3%
Contains more Zinc +262.5%
Contains more Copper +127.1%
Contains less Sodium -42.9%
Equal in Iron - 0.6

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
9
:
Contains more Vitamin A +3309.5%
Contains more Vitamin C +13.9%
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 Folate +400%
Contains more Vitamin K +10333.3%
Contains more Vitamin E +70.4%
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% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Contains more Vitamin A +3309.5%
Contains more Vitamin C +13.9%
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 Folate +400%
Contains more Vitamin K +10333.3%
Contains more Vitamin E +70.4%

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.
Okra Jícama
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 Okra Jícama Opinion
Net carbs 4.25g 3.92g Okra
Protein 1.93g 0.72g Okra
Fats 0.19g 0.09g Okra
Carbs 7.45g 8.82g Jícama
Calories 33kcal 38kcal Jícama
Starch 0.34g g Okra
Fructose 0.57g g Okra
Sugar 1.48g 1.8g Okra
Fiber 3.2g 4.9g Jícama
Calcium 82mg 12mg Okra
Iron 0.62mg 0.6mg Okra
Magnesium 57mg 12mg Okra
Phosphorus 61mg 18mg Okra
Potassium 299mg 150mg Okra
Sodium 7mg 4mg Jícama
Zinc 0.58mg 0.16mg Okra
Copper 0.109mg 0.048mg Okra
Vitamin A 716IU 21IU Okra
Vitamin E 0.27mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 23mg 20.2mg Okra
Vitamin B1 0.2mg 0.02mg Okra
Vitamin B2 0.06mg 0.029mg Okra
Vitamin B3 1mg 0.2mg Okra
Vitamin B5 0.245mg 0.135mg Okra
Vitamin B6 0.215mg 0.042mg Okra
Folate 60µg 12µg Okra
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 0.3µg Okra
Tryptophan 0.017mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.026g 0.021g Jícama
Monounsaturated Fat 0.017g 0.005g Okra
Polyunsaturated fat 0.027g 0.043g Jícama

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Jícama
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33
Okra
10
Jícama
Mineral Summary Score
24
Okra
10
Jícama

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
12%
Okra
4%
Jícama
Carbohydrates
7%
Okra
9%
Jícama
Fats
1%
Okra
0%
Jícama

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.