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  6. Okra vs. Yogurt

Okra vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Okra and Yogurt

  • Okra is richer in Manganese, Vitamin K, Vitamin C, Vitamin B1, Folate, Fiber, and Vitamin B6, yet Yogurt is richer in Vitamin B12, Vitamin B2, and Selenium.
  • Daily need coverage for Manganese from Okra is 34% higher.

Food types used in this article are Okra, raw and Yogurt, Greek, plain, nonfat.

Infographic

Okra vs Yogurt 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
:
3
Yogurt
Yogurt
Contains more Iron +785.7%
Contains more Magnesium +418.2%
Contains more Potassium +112.1%
Contains less Sodium -80.6%
Contains more Zinc +11.5%
Contains more Copper +541.2%
Contains more Manganese +8655.6%
Contains more Calcium +34.1%
Contains more Phosphorus +121.3%
Contains more Selenium +1285.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +785.7%
Contains more Magnesium +418.2%
Contains more Potassium +112.1%
Contains less Sodium -80.6%
Contains more Zinc +11.5%
Contains more Copper +541.2%
Contains more Manganese +8655.6%
Contains more Calcium +34.1%
Contains more Phosphorus +121.3%
Contains more Selenium +1285.7%

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
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +17800%
Contains more Vitamin E +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +769.6%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B6 +241.3%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +17800%
Contains more Vitamin E +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +769.6%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B6 +241.3%
Contains more Folate +757.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +363.3%
Contains more Vitamin B5 +35.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Yogurt
Yogurt
Contains more Carbs +106.9%
Contains more Other +18.1%
Contains more Protein +428%
Contains more Fats +105.3%
Equal in Water - 85.1
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +106.9%
Contains more Other +18.1%
Contains more Protein +428%
Contains more Fats +105.3%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -77.8%
Contains more Polyunsaturated fat +125%
Contains more Monounsaturated Fat +211.8%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -77.8%
Contains more Polyunsaturated fat +125%
Contains more Monounsaturated Fat +211.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
4
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Yogurt
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Okra Yogurt Opinion
Net carbs 4.25g 3.6g Okra
Protein 1.93g 10.19g Yogurt
Fats 0.19g 0.39g Yogurt
Carbs 7.45g 3.6g Okra
Calories 33kcal 59kcal Yogurt
Starch 0.34g Okra
Fructose 0.57g 0g Okra
Sugar 1.48g 3.24g Okra
Fiber 3.2g 0g Okra
Calcium 82mg 110mg Yogurt
Iron 0.62mg 0.07mg Okra
Magnesium 57mg 11mg Okra
Phosphorus 61mg 135mg Yogurt
Potassium 299mg 141mg Okra
Sodium 7mg 36mg Okra
Zinc 0.58mg 0.52mg Okra
Copper 0.109mg 0.017mg Okra
Manganese 0.788mg 0.009mg Okra
Selenium 0.7µg 9.7µg Yogurt
Vitamin A 716IU 4IU Okra
Vitamin A RAE 36µg 1µg Okra
Vitamin E 0.27mg 0.01mg Okra
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.023mg Okra
Vitamin B2 0.06mg 0.278mg Yogurt
Vitamin B3 1mg 0.208mg Okra
Vitamin B5 0.245mg 0.331mg Yogurt
Vitamin B6 0.215mg 0.063mg Okra
Folate 60µg 7µg Okra
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Cholesterol 0mg 5mg Okra
Trans Fat 0g 0.006g Okra
Saturated Fat 0.026g 0.117g Okra
Monounsaturated Fat 0.017g 0.053g Yogurt
Polyunsaturated fat 0.027g 0.012g Okra
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
30%
Okra
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.091g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $1.6)
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.