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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+382.4%
Contains
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Iron
+14.8%
Contains
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Magnesium
+171.4%
Contains
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Phosphorus
+10.9%
Contains
less
Sodium
-22.2%
Contains
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Zinc
+141.7%
Contains
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Manganese
+98.5%
Contains
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Potassium
+172.9%
Contains
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Copper
+63.3%
Equal in Phosphorus - 55
Equal in Selenium - 0.7
Contains
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Calcium
+382.4%
Contains
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Iron
+14.8%
Contains
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Magnesium
+171.4%
Contains
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Phosphorus
+10.9%
Contains
less
Sodium
-22.2%
Contains
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Zinc
+141.7%
Contains
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Manganese
+98.5%
Contains
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Potassium
+172.9%
Contains
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Copper
+63.3%
Equal in Phosphorus - 55
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.
:
Contains
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Vitamin A
+418.8%
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Vitamin C
+34.5%
Contains
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Vitamin B1
+78.6%
Contains
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Vitamin B2
+87.5%
Contains
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Vitamin B3
+81.2%
Contains
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Folate
+160.9%
Contains
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Vitamin K
+1260.9%
Contains
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Vitamin E
+29.6%
Contains
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Vitamin B5
+28.2%
Contains
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Vitamin B6
+36.3%
Contains
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Vitamin A
+418.8%
Contains
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Vitamin C
+34.5%
Contains
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Vitamin B1
+78.6%
Contains
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Vitamin B2
+87.5%
Contains
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Vitamin B3
+81.2%
Contains
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Folate
+160.9%
Contains
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Vitamin K
+1260.9%
Contains
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Vitamin E
+29.6%
Contains
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Vitamin B5
+28.2%
Contains
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Vitamin B6
+36.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+26.1%
Contains
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Fats
+11.8%
Contains
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Water
+28.7%
Contains
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Carbs
+274.2%
Equal in Other - 0.82
Contains
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Protein
+26.1%
Contains
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Fats
+11.8%
Contains
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Water
+28.7%
Contains
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Carbs
+274.2%
Equal in Other - 0.82
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-29.7%
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Monounsaturated Fat
+183.3%
Contains
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Polyunsaturated fat
+181.5%
Contains
less
Saturated Fat
-29.7%
Contains
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Monounsaturated Fat
+183.3%
Contains
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Polyunsaturated fat
+181.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.25g | 23.78g |
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| Protein | 1.93g | 1.53g |
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| Fats | 0.19g | 0.17g |
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| Carbs | 7.45g | 27.88g |
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| Calories | 33kcal | 118kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g | 0.5g |
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| Fiber | 3.2g | 4.1g |
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| Calcium | 82mg | 17mg |
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| Iron | 0.62mg | 0.54mg |
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| Magnesium | 57mg | 21mg |
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| Phosphorus | 61mg | 55mg |
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| Potassium | 299mg | 816mg |
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| Sodium | 7mg | 9mg |
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| Zinc | 0.58mg | 0.24mg |
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| Copper | 0.109mg | 0.178mg |
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| Manganese | 0.788mg | 0.397mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 716IU | 138IU |
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| Vitamin A RAE | 36µg | 7µg |
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| Vitamin E | 0.27mg | 0.35mg |
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| Vitamin C | 23mg | 17.1mg |
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| Vitamin B1 | 0.2mg | 0.112mg |
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| Vitamin B2 | 0.06mg | 0.032mg |
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| Vitamin B3 | 1mg | 0.552mg |
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| Vitamin B5 | 0.245mg | 0.314mg |
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| Vitamin B6 | 0.215mg | 0.293mg |
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| Folate | 60µg | 23µg |
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| Vitamin K | 31.3µg | 2.3µg |
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| Tryptophan | 0.017mg | 0.012mg |
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| Threonine | 0.065mg | 0.054mg |
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| Isoleucine | 0.069mg | 0.052mg |
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| Leucine | 0.105mg | 0.096mg |
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| Lysine | 0.081mg | 0.059mg |
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| Methionine | 0.021mg | 0.021mg | |
| Phenylalanine | 0.065mg | 0.071mg |
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| Valine | 0.091mg | 0.062mg |
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| Histidine | 0.031mg | 0.034mg |
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| Saturated Fat | 0.026g | 0.037g |
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| Monounsaturated Fat | 0.017g | 0.006g |
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| Polyunsaturated fat | 0.027g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
30%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $0.8)
Which food contains less Sodium?
Okra contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)