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Yam vs Chinese broccoli - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 0.34g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.073g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 5)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Chinese broccoli
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
53
Chinese broccoli
Mineral Summary Score
19
Yam
13
Chinese broccoli

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +191.8%
Contains more Phosphorus +34.1%
Contains more Calcium +488.2%
Contains more Zinc +62.5%
Contains less Sodium -22.2%
Equal in Iron - 0.56
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +191.8%
Contains more Phosphorus +34.1%
Contains more Calcium +488.2%
Contains more Zinc +62.5%
Contains less Sodium -22.2%
Equal in Iron - 0.56

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%
Contains more Vitamin C +64.9%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +3587%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%
Contains more Vitamin C +64.9%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +3587%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
7%
Chinese broccoli
Carbohydrates
28%
Yam
4%
Chinese broccoli
Fats
1%
Yam
3%
Chinese broccoli

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Chinese broccoli Opinion
Calories 118 22 Yam
Protein 1.53 1.14 Yam
Fats 0.17 0.72 Chinese broccoli
Vitamin C 17.1 28.2 Chinese broccoli
Carbs 27.88 3.81 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.56 Chinese broccoli
Calcium 17 100 Chinese broccoli
Potassium 816 261 Yam
Magnesium 21 18 Yam
Sugars 0.5 0.84 Chinese broccoli
Fiber 4.1 2.5 Yam
Copper 0.178 0.061 Yam
Zinc 0.24 0.39 Chinese broccoli
Starch
Phosphorus 55 41 Yam
Sodium 9 7 Chinese broccoli
Vitamin A 138 1638 Chinese broccoli
Vitamin E 0.35 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.112 0.095 Yam
Vitamin B2 0.032 0.146 Chinese broccoli
Vitamin B3 0.552 0.437 Yam
Vitamin B5 0.314 0.159 Yam
Vitamin B6 0.293 0.07 Yam
Vitamin B12 0 0
Vitamin K 2.3 84.8 Chinese broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.11 Yam
Monounsaturated Fat 0.006 0.05 Chinese broccoli
Polyunsaturated fat 0.076 0.33 Chinese broccoli
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.