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, 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.
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 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 | +486.9% |
| 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% |
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% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 116kcal | 33kcal |
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| Protein | 1.49g | 1.93g |
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| Fats | 0.14g | 0.19g |
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| Vitamin C | 12.1mg | 23mg |
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| Net carbs | 23.58g | 4.25g |
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| Carbs | 27.48g | 7.45g |
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| Magnesium | 18mg | 57mg |
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| Calcium | 14mg | 82mg |
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| Potassium | 670mg | 299mg |
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| Iron | 0.52mg | 0.62mg |
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| Sugar | 0.49g | 1.48g |
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| Fiber | 3.9g | 3.2g |
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| Copper | 0.152mg | 0.109mg |
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| Zinc | 0.2mg | 0.58mg |
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| Starch | 0.34g |
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| Phosphorus | 49mg | 61mg |
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| Sodium | 8mg | 7mg |
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| Vitamin A | 122IU | 716IU |
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| Vitamin A | 6µg | 36µg |
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| Vitamin E | 0.34mg | 0.27mg |
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| Manganese | 0.371mg | 0.788mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.095mg | 0.2mg |
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| Vitamin B2 | 0.028mg | 0.06mg |
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| Vitamin B3 | 0.552mg | 1mg |
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| Vitamin B5 | 0.311mg | 0.245mg |
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| Vitamin B6 | 0.228mg | 0.215mg |
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| Vitamin K | 2.3µg | 31.3µg |
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| Folate | 16µg | 60µg |
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| Choline | 16.2mg | 12.3mg |
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| Saturated Fat | 0.029g | 0.026g |
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| Monounsaturated Fat | 0.005g | 0.017g |
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| Polyunsaturated fat | 0.06g | 0.027g |
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| Tryptophan | 0.012mg | 0.017mg |
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| Threonine | 0.052mg | 0.065mg |
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| Isoleucine | 0.05mg | 0.069mg |
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| Leucine | 0.094mg | 0.105mg |
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| Lysine | 0.058mg | 0.081mg |
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| Methionine | 0.02mg | 0.021mg |
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| Phenylalanine | 0.069mg | 0.065mg |
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| Valine | 0.06mg | 0.091mg |
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| Histidine | 0.033mg | 0.031mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
15%
31%
Minerals Daily Need Coverage Score
23%
30%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.99g)
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 - 1mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.