Okra vs. Yam — In-Depth Nutrition Comparison
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How are okra and yam different?
- Okra is higher in vitamin K, manganese, vitamin A, folate, magnesium, vitamin B1, vitamin C, and calcium; however, yam is richer in potassium and copper.
- Daily need coverage for vitamin K for okra is 24% higher.
- Okra contains 5 times more vitamin A than yam. While okra contains 716IU of vitamin A, yam contains only 138IU.
Okra, raw and Yam, raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +171.4% |
| Contains more CalciumCalcium | +382.4% |
| Contains more IronIron | +14.8% |
| Contains more ZincZinc | +141.7% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +98.5% |
| Contains more PotassiumPotassium | +172.9% |
| Contains more CopperCopper | +63.3% |
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 more Vitamin CVitamin C | +34.5% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin B1Vitamin B1 | +78.6% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +81.2% |
| Contains more Vitamin KVitamin K | +1260.9% |
| Contains more FolateFolate | +160.9% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +36.3% |
| Contains more CholineCholine | +34.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 31.3µg | 2.3µg | 24% |
| Manganese | 0.788mg | 0.397mg | 17% |
| Potassium | 299mg | 816mg | 15% |
| Folate | 60µg | 23µg | 9% |
| Magnesium | 57mg | 21mg | 9% |
| Copper | 0.109mg | 0.178mg | 8% |
| Vitamin B1 | 0.2mg | 0.112mg | 7% |
| Vitamin C | 23mg | 17.1mg | 7% |
| Carbs | 7.45g | 27.88g | 7% |
| Calcium | 82mg | 17mg | 7% |
| Vitamin B6 | 0.215mg | 0.293mg | 6% |
| Calories | 33kcal | 118kcal | 4% |
| Fiber | 3.2g | 4.1g | 4% |
| Zinc | 0.58mg | 0.24mg | 3% |
| Vitamin A | 36µg | 7µg | 3% |
| Vitamin B3 | 1mg | 0.552mg | 3% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Choline | 12.3mg | 16.5mg | 1% |
| Iron | 0.62mg | 0.54mg | 1% |
| Vitamin B5 | 0.245mg | 0.314mg | 1% |
| Fructose | 0.57g | 1% | |
| Protein | 1.93g | 1.53g | 1% |
| Vitamin E | 0.27mg | 0.35mg | 1% |
| Phosphorus | 61mg | 55mg | 1% |
| Fats | 0.19g | 0.17g | 0% |
| Net carbs | 4.25g | 23.78g | N/A |
| Sugar | 1.48g | 0.5g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 9mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.026g | 0.037g | 0% |
| Monounsaturated fat | 0.017g | 0.006g | 0% |
| Polyunsaturated fat | 0.027g | 0.076g | 0% |
| Tryptophan | 0.017mg | 0.012mg | 0% |
| Threonine | 0.065mg | 0.054mg | 0% |
| Isoleucine | 0.069mg | 0.052mg | 0% |
| Leucine | 0.105mg | 0.096mg | 0% |
| Lysine | 0.081mg | 0.059mg | 0% |
| Methionine | 0.021mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0.071mg | 0% |
| Valine | 0.091mg | 0.062mg | 0% |
| Histidine | 0.031mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.1% |
| Contains more FatsFats | +11.8% |
| Contains more WaterWater | +28.7% |
| Contains more CarbsCarbs | +274.2% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -29.7% |
| Contains more Mono. FatMonounsaturated fat | +183.3% |
| Contains more Poly. FatPolyunsaturated fat | +181.5% |