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  6. Yam vs. Okra

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.

Infographic

Yam vs Okra 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.
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Okra
Okra
7
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 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%
~equal in Selenium ~0.7µg

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.
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Okra
Okra
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 77% 0% 12% 5.4% 50% 14% 19% 15% 50% 0% 78% 45%
Contains more Vitamin EVitamin E +25.9%
Contains more Vitamin B5Vitamin B5 +26.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Okra DV% diff.
Vitamin K 2.3µg 31.3µg 24%
Manganese 0.371mg 0.788mg 18%
Vitamin C 12.1mg 23mg 12%
Potassium 670mg 299mg 11%
Folate 16µg 60µg 11%
Magnesium 18mg 57mg 9%
Vitamin B1 0.095mg 0.2mg 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%
Phosphorus 49mg 61mg 2%
Vitamin B2 0.028mg 0.06mg 2%
Protein 1.49g 1.93g 1%
Iron 0.52mg 0.62mg 1%
Vitamin B5 0.311mg 0.245mg 1%
Vitamin B6 0.228mg 0.215mg 1%
Choline 16.2mg 12.3mg 1%
Fructose 0.57g 1%
Protein per 100 calories 1.3g 5.8g N/A
Calories per 10 g protein 779kcal 171kcal N/A
Weight per 100 calories 86g 303g N/A
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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Okra
Okra
4
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 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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Okra
Okra
2
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 Poly. FatPolyunsaturated fat +122.2%
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +240%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.