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  6. Okra vs. Yam

Okra vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Okra and Yam

  • Okra has more Vitamin K, Manganese, Vitamin C, Folate, Magnesium, Vitamin B1, and Calcium, however, Yam is richer in Potassium.
  • Okra covers your daily Vitamin K needs 24% more than Yam.
  • Yam has 6 times less Calcium than Okra. Okra has 82mg of Calcium, while Yam has 14mg.

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

Infographic

Okra vs Yam 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
:
2
Yam
Yam
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%
Contains more Potassium +124.1%
Contains more Copper +39.4%
Equal in Selenium - 0.7
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 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%
Contains more Potassium +124.1%
Contains more Copper +39.4%
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.
Okra
Okra
7
:
3
Yam
Yam
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%
Contains more Vitamin E +25.9%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B6 - 0.228
Okra
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%
Yam
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%
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%
Contains more Vitamin E +25.9%
Contains more Vitamin B5 +26.9%
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.