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  6. Broccoli vs. Yam

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
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.
Broccoli
Broccoli
5
:
4
Yam
Yam
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Contains more Selenium +257.1%
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Contains more Manganese +89%
Equal in Magnesium - 21
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Contains more Selenium +257.1%
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Contains more Manganese +89%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
8
:
2
Yam
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%
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%
Yam
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Yam
Yam
Contains more Protein +84.3%
Contains more Fats +117.6%
Contains more Water +28.3%
Contains more Carbs +319.9%
Equal in Other - 0.82
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +84.3%
Contains more Fats +117.6%
Contains more Water +28.3%
Contains more Carbs +319.9%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.037
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +100%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.68g 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
Manganese 0.21mg 0.397mg Yam
Selenium 2.5µg 0.7µg Broccoli
Vitamin A 623IU 138IU Broccoli
Vitamin A RAE 31µg 7µg Broccoli
Vitamin E 0.78mg 0.35mg Broccoli
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 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
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

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
65%
Broccoli
19%
Yam
Minerals Daily Need Coverage Score
19%
Broccoli
26%
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

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. 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.