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Broccoli vs Yam - In-Depth Nutrition Comparison

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Differences between Broccoli and Yam

  • Broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin B2, and Vitamin B5, however Yam is richer in Potassium, Copper, Vitamin B6, Manganese, and Fiber.
  • Broccoli's daily need coverage for Vitamin K is 83% higher.
  • Broccoli has 5 times more Vitamin C than Yam. While Broccoli has 89.2mg of Vitamin C, Yam has only 17.1mg.

The food types used in this comparison are Broccoli, raw and Yam, raw.

Infographic

Broccoli vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Yam
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Equal in Magnesium - 21

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
:
2
Yam
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin C +421.6%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Folate +173.9%
Contains more Vitamin K +4317.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin C +421.6%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Folate +173.9%
Contains more Vitamin K +4317.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Yam
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 Broccoli Yam Opinion
Net carbs 4.04g 23.78g Yam
Protein 2.82g 1.53g Broccoli
Fats 0.37g 0.17g Broccoli
Carbs 6.64g 27.88g Yam
Calories 34kcal 118kcal Yam
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 0.5g Yam
Fiber 2.6g 4.1g Yam
Calcium 47mg 17mg Broccoli
Iron 0.73mg 0.54mg Broccoli
Magnesium 21mg 21mg
Phosphorus 66mg 55mg Broccoli
Potassium 316mg 816mg Yam
Sodium 33mg 9mg Yam
Zinc 0.41mg 0.24mg Broccoli
Copper 0.049mg 0.178mg Yam
Vitamin A 623IU 138IU Broccoli
Vitamin E 0.78mg 0.35mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 17.1mg Broccoli
Vitamin B1 0.071mg 0.112mg Yam
Vitamin B2 0.117mg 0.032mg Broccoli
Vitamin B3 0.639mg 0.552mg Broccoli
Vitamin B5 0.573mg 0.314mg Broccoli
Vitamin B6 0.175mg 0.293mg Yam
Folate 63µg 23µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 2.3µg Broccoli
Tryptophan 0.033mg 0.012mg Broccoli
Threonine 0.088mg 0.054mg Broccoli
Isoleucine 0.079mg 0.052mg Broccoli
Leucine 0.129mg 0.096mg Broccoli
Lysine 0.135mg 0.059mg Broccoli
Methionine 0.038mg 0.021mg Broccoli
Phenylalanine 0.117mg 0.071mg Broccoli
Valine 0.125mg 0.062mg Broccoli
Histidine 0.059mg 0.034mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.037g Yam
Monounsaturated Fat 0.011g 0.006g Broccoli
Polyunsaturated fat 0.038g 0.076g Yam

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
19
Yam
Mineral Summary Score
18
Broccoli
25
Yam

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 food.
Protein
17%
Broccoli
9%
Yam
Carbohydrates
7%
Broccoli
28%
Yam
Fats
2%
Broccoli
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.