Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Broccoli

Yam vs. Broccoli — In-Depth Nutrition Comparison

Compare

Important differences between Yam and Broccoli

  • Yam has more Copper, Potassium, Manganese, and Fiber, however, Broccoli is richer in Vitamin C, Vitamin K, Folate, Vitamin B2, and Vitamin B5.
  • Broccoli's daily need coverage for Vitamin C is 86% more.
  • Yam contains 3 times more Copper than Broccoli. Yam contains 0.152mg of Copper, while Broccoli contains 0.049mg.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Broccoli, raw.

Infographic

Yam vs Broccoli 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
4
:
6
Broccoli
Broccoli
Contains more Potassium +112%
Contains less Sodium -75.8%
Contains more Copper +210.2%
Contains more Manganese +76.7%
Contains more Calcium +235.7%
Contains more Iron +40.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.7%
Contains more Zinc +105%
Contains more Selenium +257.1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Potassium +112%
Contains less Sodium -75.8%
Contains more Copper +210.2%
Contains more Manganese +76.7%
Contains more Calcium +235.7%
Contains more Iron +40.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.7%
Contains more Zinc +105%
Contains more Selenium +257.1%

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
:
8
Broccoli
Broccoli
Contains more Vitamin B1 +33.8%
Contains more Vitamin B6 +30.3%
Contains more Vitamin A +410.7%
Contains more Vitamin E +129.4%
Contains more Vitamin C +637.2%
Contains more Vitamin B2 +317.9%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +84.2%
Contains more Folate +293.8%
Contains more Vitamin K +4317.4%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B6 +30.3%
Contains more Vitamin A +410.7%
Contains more Vitamin E +129.4%
Contains more Vitamin C +637.2%
Contains more Vitamin B2 +317.9%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +84.2%
Contains more Folate +293.8%
Contains more Vitamin K +4317.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Broccoli
Broccoli
Contains more Carbs +313.9%
Contains more Protein +89.3%
Contains more Fats +164.3%
Contains more Water +27.3%
Contains more Other +14.5%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +313.9%
Contains more Protein +89.3%
Contains more Fats +164.3%
Contains more Water +27.3%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Broccoli
Broccoli
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +57.9%
Contains more Monounsaturated Fat +120%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -25.6%
Contains more Polyunsaturated fat +57.9%
Contains more Monounsaturated Fat +120%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Broccoli Opinion
Net carbs 23.58g 4.04g Yam
Protein 1.49g 2.82g Broccoli
Fats 0.14g 0.37g Broccoli
Carbs 27.48g 6.64g Yam
Calories 116kcal 34kcal Yam
Fructose 0.68g Broccoli
Sugar 0.49g 1.7g Yam
Fiber 3.9g 2.6g Yam
Calcium 14mg 47mg Broccoli
Iron 0.52mg 0.73mg Broccoli
Magnesium 18mg 21mg Broccoli
Phosphorus 49mg 66mg Broccoli
Potassium 670mg 316mg Yam
Sodium 8mg 33mg Yam
Zinc 0.2mg 0.41mg Broccoli
Copper 0.152mg 0.049mg Yam
Manganese 0.371mg 0.21mg Yam
Selenium 0.7µg 2.5µg Broccoli
Vitamin A 122IU 623IU Broccoli
Vitamin A RAE 6µg 31µg Broccoli
Vitamin E 0.34mg 0.78mg Broccoli
Vitamin C 12.1mg 89.2mg Broccoli
Vitamin B1 0.095mg 0.071mg Yam
Vitamin B2 0.028mg 0.117mg Broccoli
Vitamin B3 0.552mg 0.639mg Broccoli
Vitamin B5 0.311mg 0.573mg Broccoli
Vitamin B6 0.228mg 0.175mg Yam
Folate 16µg 63µg Broccoli
Vitamin K 2.3µg 101.6µg Broccoli
Tryptophan 0.012mg 0.033mg Broccoli
Threonine 0.052mg 0.088mg Broccoli
Isoleucine 0.05mg 0.079mg Broccoli
Leucine 0.094mg 0.129mg Broccoli
Lysine 0.058mg 0.135mg Broccoli
Methionine 0.02mg 0.038mg Broccoli
Phenylalanine 0.069mg 0.117mg Broccoli
Valine 0.06mg 0.125mg Broccoli
Histidine 0.033mg 0.059mg Broccoli
Saturated Fat 0.029g 0.039g Yam
Monounsaturated Fat 0.005g 0.011g Broccoli
Polyunsaturated fat 0.06g 0.038g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower

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%
Yam
65%
Broccoli
Minerals Daily Need Coverage Score
23%
Yam
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.