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  6. Okra vs. Jícama raw

Okra vs. Jícama raw — In-Depth Nutrition Comparison

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Differences between okra and jícama raw

  • Okra has more manganese, vitamin K, vitamin B1, vitamin A, vitamin B6, folate, magnesium, calcium, and copper, while jícama raw has more fiber.
  • Okra's daily need coverage for manganese is 32% higher.
  • Jícama raw contains 104 times less vitamin K than okra. Okra contains 31.3µg of vitamin K, while jícama raw contains 0.3µg.

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

Infographic

Okra vs Jícama raw 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.
Okra
Okra
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +99.3%
Contains more CopperCopper +127.1%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +238.9%
Contains more ManganeseManganese +1213.3%
Contains less SodiumSodium -42.9%
~equal in Iron ~0.6mg
~equal in Selenium ~0.7µg

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
Okra
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin CVitamin C +13.9%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +106.9%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +81.5%
Contains more Vitamin B6Vitamin B6 +411.9%
Contains more Vitamin KVitamin K +10333.3%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +70.4%
Contains more CholineCholine +10.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra Jícama raw DV% diff.
Manganese 0.788mg 0.06mg 32%
Vitamin K 31.3µg 0.3µg 26%
Vitamin B1 0.2mg 0.02mg 15%
Vitamin B6 0.215mg 0.042mg 13%
Folate 60µg 12µg 12%
Magnesium 57mg 12mg 11%
Copper 0.109mg 0.048mg 7%
Calcium 82mg 12mg 7%
Fiber 3.2g 4.9g 7%
Phosphorus 61mg 18mg 6%
Vitamin B3 1mg 0.2mg 5%
Zinc 0.58mg 0.16mg 4%
Vitamin A 36µg 1µg 4%
Potassium 299mg 150mg 4%
Vitamin C 23mg 20.2mg 3%
Vitamin B2 0.06mg 0.029mg 2%
Protein 1.93g 0.72g 2%
Vitamin B5 0.245mg 0.135mg 2%
Fructose 0.57g 1%
Vitamin E 0.27mg 0.46mg 1%
Calories 33kcal 38kcal 0%
Fats 0.19g 0.09g 0%
Carbs 7.45g 8.82g 0%
Net carbs 4.25g 3.92g N/A
Iron 0.62mg 0.6mg 0%
Sugar 1.48g 1.8g N/A
Starch 0.34g 0%
Sodium 7mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 12.3mg 13.6mg 0%
Saturated fat 0.026g 0.021g 0%
Monounsaturated fat 0.017g 0.005g 0%
Polyunsaturated fat 0.027g 0.043g 0%
Tryptophan 0.017mg 0%
Threonine 0.065mg 0.018mg 0%
Isoleucine 0.069mg 0.016mg 0%
Leucine 0.105mg 0.025mg 0%
Lysine 0.081mg 0.026mg 0%
Methionine 0.021mg 0.007mg 0%
Phenylalanine 0.065mg 0.017mg 0%
Valine 0.091mg 0.022mg 0%
Histidine 0.031mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
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 ProteinProtein +168.1%
Contains more FatsFats +111.1%
Contains more OtherOther +183.3%
Contains more CarbsCarbs +18.4%
~equal in Water ~90.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +240%
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +59.3%

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 raw - 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.