Yam, raw vs Okra, raw
Side by side, per 100 g, from the same USDA reference data.
Yam, raw has more — 118 calories per 100 g against 33 for okra, raw, a difference of 85 kcal (258% more). On protein it is Yam, raw 1.5 g versus okra, raw 1.9 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Yam, raw | Okra, raw | Difference |
|---|---|---|---|
| Calories | 118 kcal | 33 kcal | 85 kcal |
| Protein | 1.5 g | 1.9 g | 0.4 g |
| Total fat | 0.2 g | 0.2 g | 0.0 g |
| Saturated fat | 0.0 g | 0.0 g | 0.0 g |
| Carbohydrate | 27.9 g | 7.5 g | 20.4 g |
| Fibre | 4.1 g | 3.2 g | 0.9 g |
| Sugars | 0.5 g | 1.5 g | 1.0 g |
| Sodium | 9.0 mg | 7.0 mg | 2.0 mg |
| Potassium | 816.0 mg | 299.0 mg | 517.0 mg |
| Calcium | 17.0 mg | 82.0 mg | 65.0 mg |
| Iron | 0.5 mg | 0.6 mg | 0.1 mg |
| Vitamin C | 17.1 mg | 23.0 mg | 5.9 mg |
| Vitamin A | 7.0 µg | 36.0 µg | 29.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 69.6 g | 89.6 g | 20.0 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.