Yam vs. Okra — In-Depth Nutrition Comparison
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Significant differences between yam and okra
- Yam has more potassium; however, okra is richer in vitamin K, manganese, vitamin C, vitamin A, folate, magnesium, vitamin B1, and calcium.
- Okra covers your daily vitamin K needs 24% more than yam.
- Okra has 2 times less potassium than yam. Yam has 670mg of potassium, while okra has 299mg.
Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Okra, raw.
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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 PotassiumPotassium | +124.1% |
| Contains more CopperCopper | +39.4% |
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +485.7% |
| Contains more IronIron | +19.2% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +24.5% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +112.4% |
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 EVitamin E | +25.9% |
| Contains more Vitamin B5Vitamin B5 | +26.9% |
| Contains more CholineCholine | +31.7% |
| Contains more Vitamin CVitamin C | +90.1% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +110.5% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +81.2% |
| Contains more Vitamin KVitamin K | +1260.9% |
| Contains more FolateFolate | +275% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 31.3µg | 24% |
| Manganese | 0.371mg | 0.788mg | 18% |
| Vitamin C | 12.1mg | 23mg | 12% |
| Folate | 16µg | 60µg | 11% |
| Potassium | 670mg | 299mg | 11% |
| Vitamin B1 | 0.095mg | 0.2mg | 9% |
| Magnesium | 18mg | 57mg | 9% |
| Carbs | 27.48g | 7.45g | 7% |
| Calcium | 14mg | 82mg | 7% |
| Copper | 0.152mg | 0.109mg | 5% |
| Calories | 116kcal | 33kcal | 4% |
| Fiber | 3.9g | 3.2g | 3% |
| Zinc | 0.2mg | 0.58mg | 3% |
| Vitamin A | 6µg | 36µg | 3% |
| Vitamin B3 | 0.552mg | 1mg | 3% |
| Vitamin B2 | 0.028mg | 0.06mg | 2% |
| Phosphorus | 49mg | 61mg | 2% |
| Choline | 16.2mg | 12.3mg | 1% |
| Vitamin B6 | 0.228mg | 0.215mg | 1% |
| Vitamin B5 | 0.311mg | 0.245mg | 1% |
| Fructose | 0.57g | 1% | |
| Protein | 1.49g | 1.93g | 1% |
| Iron | 0.52mg | 0.62mg | 1% |
| Fats | 0.14g | 0.19g | 0% |
| Net carbs | 23.58g | 4.25g | N/A |
| Sugar | 0.49g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Sodium | 8mg | 7mg | 0% |
| Vitamin E | 0.34mg | 0.27mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.029g | 0.026g | 0% |
| Monounsaturated fat | 0.005g | 0.017g | 0% |
| Polyunsaturated fat | 0.06g | 0.027g | 0% |
| Tryptophan | 0.012mg | 0.017mg | 0% |
| Threonine | 0.052mg | 0.065mg | 0% |
| Isoleucine | 0.05mg | 0.069mg | 0% |
| Leucine | 0.094mg | 0.105mg | 0% |
| Lysine | 0.058mg | 0.081mg | 0% |
| Methionine | 0.02mg | 0.021mg | 0% |
| Phenylalanine | 0.069mg | 0.065mg | 0% |
| Valine | 0.06mg | 0.091mg | 0% |
| Histidine | 0.033mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +268.9% |
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +35.7% |
| Contains more WaterWater | +27.7% |
| Contains more OtherOther | +11.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +122.2% |
| Contains less Sat. FatSaturated fat | -10.3% |
| Contains more Mono. FatMonounsaturated fat | +240% |
