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 A, and vitamin B2; 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.
- Broccoli has a lower glycemic index (32) than yam (51).
The food types used in this comparison are Broccoli, raw and Yam, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +176.5% |
| Contains more IronIron | +35.2% |
| Contains more ZincZinc | +70.8% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains more SeleniumSelenium | +257.1% |
| Contains more PotassiumPotassium | +158.2% |
| Contains more CopperCopper | +263.3% |
| Contains less SodiumSodium | -72.7% |
| Contains more ManganeseManganese | +89% |
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.
| Contains more Vitamin CVitamin C | +421.6% |
| Contains more Vitamin AVitamin A | +342.9% |
| Contains more Vitamin EVitamin E | +122.9% |
| Contains more Vitamin B2Vitamin B2 | +265.6% |
| Contains more Vitamin B3Vitamin B3 | +15.8% |
| Contains more Vitamin B5Vitamin B5 | +82.5% |
| Contains more Vitamin KVitamin K | +4317.4% |
| Contains more FolateFolate | +173.9% |
| Contains more CholineCholine | +13.3% |
| Contains more Vitamin B1Vitamin B1 | +57.7% |
| Contains more Vitamin B6Vitamin B6 | +67.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 101.6µg | 2.3µg | 83% |
| Vitamin C | 89.2mg | 17.1mg | 80% |
| Potassium | 316mg | 816mg | 15% |
| Copper | 0.049mg | 0.178mg | 14% |
| Folate | 63µg | 23µg | 10% |
| Vitamin B6 | 0.175mg | 0.293mg | 9% |
| Manganese | 0.21mg | 0.397mg | 8% |
| Carbs | 6.64g | 27.88g | 7% |
| Vitamin B2 | 0.117mg | 0.032mg | 7% |
| Fiber | 2.6g | 4.1g | 6% |
| Vitamin B5 | 0.573mg | 0.314mg | 5% |
| Calories | 34kcal | 118kcal | 4% |
| Vitamin E | 0.78mg | 0.35mg | 3% |
| Protein | 2.82g | 1.53g | 3% |
| Selenium | 2.5µg | 0.7µg | 3% |
| Vitamin B1 | 0.071mg | 0.112mg | 3% |
| Vitamin A | 31µg | 7µg | 3% |
| Calcium | 47mg | 17mg | 3% |
| Phosphorus | 66mg | 55mg | 2% |
| Zinc | 0.41mg | 0.24mg | 2% |
| Iron | 0.73mg | 0.54mg | 2% |
| Sodium | 33mg | 9mg | 1% |
| Fructose | 0.68g | 1% | |
| Vitamin B3 | 0.639mg | 0.552mg | 1% |
| Fats | 0.37g | 0.17g | 0% |
| Net carbs | 4.04g | 23.78g | N/A |
| Magnesium | 21mg | 21mg | 0% |
| Sugar | 1.7g | 0.5g | N/A |
| Saturated fat | 0.039g | 0.037g | 0% |
| Choline | 18.7mg | 16.5mg | 0% |
| Monounsaturated fat | 0.011g | 0.006g | 0% |
| Polyunsaturated fat | 0.038g | 0.076g | 0% |
| Tryptophan | 0.033mg | 0.012mg | 0% |
| Threonine | 0.088mg | 0.054mg | 0% |
| Isoleucine | 0.079mg | 0.052mg | 0% |
| Leucine | 0.129mg | 0.096mg | 0% |
| Lysine | 0.135mg | 0.059mg | 0% |
| Methionine | 0.038mg | 0.021mg | 0% |
| Phenylalanine | 0.117mg | 0.071mg | 0% |
| Valine | 0.125mg | 0.062mg | 0% |
| Histidine | 0.059mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +84.3% |
| Contains more FatsFats | +117.6% |
| Contains more WaterWater | +28.3% |
| Contains more CarbsCarbs | +319.9% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +83.3% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
~equal in
Saturated fat
~0.037g