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Yam vs Okra - In-Depth Nutrition Comparison

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How are Yam and Okra different?

  • Yam is higher in Potassium, Copper, and Vitamin B6, however Okra is richer in Vitamin K, Manganese, Folate, Magnesium, Vitamin B1, Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Okra is 24% higher.
  • Yam contains 3 times more Potassium than Okra. While Yam contains 816mg of Potassium, Okra contains only 299mg.

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

Infographic

Yam vs Okra 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
Yam
2
:
6
Okra
Contains more Potassium +172.9%
Contains more Copper +63.3%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 25% 27% 41% 37% 16% 27% 1%
Contains more Potassium +172.9%
Contains more Copper +63.3%
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%

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
Yam
3
:
7
Okra
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%
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%
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%
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%
Contains more Vitamin E +29.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +36.3%
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%

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
19
Yam
33
Okra
Mineral Summary Score
25
Yam
24
Okra

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
9%
Yam
12%
Okra
Carbohydrates
28%
Yam
7%
Okra
Fats
1%
Yam
1%
Okra

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.
Yam Okra
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Yam Okra Opinion
Calories 118 33 Yam
Protein 1.53 1.93 Okra
Fats 0.17 0.19 Okra
Vitamin C 17.1 23 Okra
Net carbs 23.780000686645508 4.25 Yam
Carbs 27.88 7.45 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.62 Okra
Calcium 17 82 Okra
Potassium 816 299 Yam
Magnesium 21 57 Okra
Sugar 0.5 1.48 Yam
Fiber 4.1 3.2 Yam
Copper 0.178 0.109 Yam
Zinc 0.24 0.58 Okra
Starch 0.34 Okra
Phosphorus 55 61 Okra
Sodium 9 7 Okra
Vitamin A 138 716 Okra
Vitamin E 0.35 0.27 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.2 Okra
Vitamin B2 0.032 0.06 Okra
Vitamin B3 0.552 1 Okra
Vitamin B5 0.314 0.245 Yam
Vitamin B6 0.293 0.215 Yam
Vitamin B12 0 0
Vitamin K 2.3 31.3 Okra
Folate 23 60 Okra
Trans Fat 0 0
Saturated Fat 0.037 0.026 Okra
Monounsaturated Fat 0.006 0.017 Okra
Polyunsaturated fat 0.076 0.027 Yam
Tryptophan 0.012 0.017 Okra
Threonine 0.054 0.065 Okra
Isoleucine 0.052 0.069 Okra
Leucine 0.096 0.105 Okra
Lysine 0.059 0.081 Okra
Methionine 0.021 0.021
Phenylalanine 0.071 0.065 Yam
Valine 0.062 0.091 Okra
Histidine 0.034 0.031 Yam
Fructose 0.57 Okra

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.