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Yolk vs. Okra — In-Depth Nutrition Comparison

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Summary of differences between yolk and okra

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and vitamin B2; however, okra is higher in manganese.
  • Yolk covers your daily need for cholesterol, 362% more than okra.
  • Okra has less cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Okra, raw.

Infographic

Yolk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Okra
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more CalciumCalcium +57.3%
Contains more IronIron +340.3%
Contains more ZincZinc +296.6%
Contains more PhosphorusPhosphorus +539.3%
Contains more SeleniumSelenium +7900%
Contains more MagnesiumMagnesium +1040%
Contains more PotassiumPotassium +174.3%
Contains more CopperCopper +41.6%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +1332.7%

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.
Yolk
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Okra
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin AVitamin A +958.3%
Contains more Vitamin EVitamin E +855.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B5Vitamin B5 +1120.4%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +143.3%
Contains more CholineCholine +6568.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B3Vitamin B3 +4066.7%
Contains more Vitamin KVitamin K +4371.4%

All nutrients comparison - raw data values

Nutrient Yolk Okra DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 12.3mg 147%
Selenium 56µg 0.7µg 101%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.245mg 55%
Phosphorus 390mg 61mg 47%
Saturated fat 9.551g 0.026g 43%
Fats 26.54g 0.19g 41%
Vitamin A 381µg 36µg 38%
Vitamin B2 0.528mg 0.06mg 36%
Manganese 0.055mg 0.788mg 32%
Monounsaturated fat 11.738g 0.017g 29%
Polyunsaturated fat 4.204g 0.027g 28%
Protein 15.86g 1.93g 28%
Vitamin D 5.4µg 0µg 27%
Vitamin D 218IU 0IU 27%
Iron 2.73mg 0.62mg 26%
Vitamin K 0.7µg 31.3µg 26%
Vitamin C 0mg 23mg 26%
Folate 146µg 60µg 22%
Zinc 2.3mg 0.58mg 16%
Vitamin E 2.58mg 0.27mg 15%
Calories 322kcal 33kcal 14%
Fiber 0g 3.2g 13%
Magnesium 5mg 57mg 12%
Vitamin B6 0.35mg 0.215mg 10%
Potassium 109mg 299mg 6%
Vitamin B3 0.024mg 1mg 6%
Calcium 129mg 82mg 5%
Copper 0.077mg 0.109mg 4%
Vitamin B1 0.176mg 0.2mg 2%
Sodium 48mg 7mg 2%
Fructose 0.07g 0.57g 1%
Carbs 3.59g 7.45g 1%
Net carbs 3.59g 4.25g N/A
Sugar 0.56g 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.177mg 0.017mg 0%
Threonine 0.687mg 0.065mg 0%
Isoleucine 0.866mg 0.069mg 0%
Leucine 1.399mg 0.105mg 0%
Lysine 1.217mg 0.081mg 0%
Methionine 0.378mg 0.021mg 0%
Phenylalanine 0.681mg 0.065mg 0%
Valine 0.949mg 0.091mg 0%
Histidine 0.416mg 0.031mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +721.8%
Contains more FatsFats +13868.4%
Contains more OtherOther +100%
Contains more CarbsCarbs +107.5%
Contains more WaterWater +71.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +68947.1%
Contains more Poly. FatPolyunsaturated fat +15470.4%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
3
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Okra
4
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
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +757.1%
Contains more GlucoseGlucose +77.8%
Contains more FructoseFructose +714.3%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.