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Okra vs Yam - In-Depth Nutrition Comparison

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How are Okra and Yam different?

  • Okra is higher in Vitamin K, Manganese, Folate, Magnesium, Vitamin B1, Vitamin C, and Calcium, however Yam is richer in Potassium, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin K from Okra is 24% higher.
  • Okra contains 5 times more Calcium than Yam. While Okra contains 82mg of Calcium, Yam contains only 17mg.

Okra, raw and Yam, raw are the varieties used in this article.

Infographic

Okra vs Yam 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
6
:
2
Yam
Contains more Iron +14.8%
Contains more Calcium +382.4%
Contains more Magnesium +171.4%
Contains more Zinc +141.7%
Contains more Phosphorus +10.9%
Contains less Sodium -22.2%
Contains more Potassium +172.9%
Contains more Copper +63.3%
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +14.8%
Contains more Calcium +382.4%
Contains more Magnesium +171.4%
Contains more Zinc +141.7%
Contains more Phosphorus +10.9%
Contains less Sodium -22.2%
Contains more Potassium +172.9%
Contains more Copper +63.3%
Equal in Phosphorus - 55

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
7
:
3
Yam
Contains more Vitamin C +34.5%
Contains more Vitamin A +418.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +81.2%
Contains more Vitamin K +1260.9%
Contains more Folate +160.9%
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +34.5%
Contains more Vitamin A +418.8%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +81.2%
Contains more Vitamin K +1260.9%
Contains more Folate +160.9%
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%

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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Yam Opinion
Calories 33kcal 118kcal Yam
Protein 1.93g 1.53g Okra
Fats 0.19g 0.17g Okra
Vitamin C 23mg 17.1mg Okra
Net carbs 4.25g 23.78g Yam
Carbs 7.45g 27.88g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.62mg 0.54mg Okra
Calcium 82mg 17mg Okra
Potassium 299mg 816mg Yam
Magnesium 57mg 21mg Okra
Sugar 1.48g 0.5g Yam
Fiber 3.2g 4.1g Yam
Copper 0.109mg 0.178mg Yam
Zinc 0.58mg 0.24mg Okra
Starch 0.34g g Okra
Phosphorus 61mg 55mg Okra
Sodium 7mg 9mg Okra
Vitamin A 716IU 138IU Okra
Vitamin E 0.27mg 0.35mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.112mg Okra
Vitamin B2 0.06mg 0.032mg Okra
Vitamin B3 1mg 0.552mg Okra
Vitamin B5 0.245mg 0.314mg Yam
Vitamin B6 0.215mg 0.293mg Yam
Vitamin B12 0µg 0µg
Vitamin K 31.3µg 2.3µg Okra
Folate 60µg 23µg Okra
Trans Fat 0g 0g
Saturated Fat 0.026g 0.037g Okra
Monounsaturated Fat 0.017g 0.006g Okra
Polyunsaturated fat 0.027g 0.076g Yam
Tryptophan 0.017mg 0.012mg Okra
Threonine 0.065mg 0.054mg Okra
Isoleucine 0.069mg 0.052mg Okra
Leucine 0.105mg 0.096mg Okra
Lysine 0.081mg 0.059mg Okra
Methionine 0.021mg 0.021mg
Phenylalanine 0.065mg 0.071mg Yam
Valine 0.091mg 0.062mg Okra
Histidine 0.031mg 0.034mg Yam
Fructose 0.57g g Okra

Which food is preferable for your diet?

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

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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
19
Yam
Mineral Summary Score
24
Okra
25
Yam

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
9%
Yam
Carbohydrates
7%
Okra
28%
Yam
Fats
1%
Okra
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.98g)
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 - 2mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.011g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.