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  6. Brussels sprout vs. Yam

Brussels sprout vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Brussels sprout and Yam

  • Brussels sprout has more Vitamin K, Vitamin C, Folate, Iron, and Polyunsaturated fat, however, Yam is richer in Copper, and Potassium.
  • Brussels sprout covers your daily Vitamin K needs 146% more than Yam.
  • Yam has 2550 times less Polyunsaturated fat than Brussels sprout. Brussels sprout has 153g of Polyunsaturated fat, while Yam has 0.06g.
  • Yam contains less Sugar.

Specific food types used in this comparison are Brussels sprouts, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
6
:
4
Yam
Yam
Contains more Calcium +200%
Contains more Iron +169.2%
Contains more Magnesium +27.8%
Contains more Phosphorus +40.8%
Contains more Zinc +110%
Contains more Selenium +128.6%
Contains more Potassium +72.2%
Contains less Sodium -68%
Contains more Copper +117.1%
Contains more Manganese +10.1%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +200%
Contains more Iron +169.2%
Contains more Magnesium +27.8%
Contains more Phosphorus +40.8%
Contains more Zinc +110%
Contains more Selenium +128.6%
Contains more Potassium +72.2%
Contains less Sodium -68%
Contains more Copper +117.1%
Contains more Manganese +10.1%

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.
Brussels sprout
Brussels sprout
8
:
2
Yam
Yam
Contains more Vitamin A +518%
Contains more Vitamin E +158.8%
Contains more Vitamin C +602.5%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B3 +35%
Contains more Folate +281.3%
Contains more Vitamin K +7595.7%
Equal in Vitamin B5 - 0.311
Equal in Vitamin B6 - 0.228
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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%
Contains more Vitamin A +518%
Contains more Vitamin E +158.8%
Contains more Vitamin C +602.5%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B3 +35%
Contains more Folate +281.3%
Contains more Vitamin K +7595.7%
Equal in Vitamin B5 - 0.311
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Yam
Yam
Contains more Protein +126.8%
Contains more Fats +114.3%
Contains more Water +22.6%
Contains more Other +80.3%
Contains more Carbs +207%
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +126.8%
Contains more Fats +114.3%
Contains more Water +22.6%
Contains more Other +80.3%
Contains more Carbs +207%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +254900%
Contains less Saturated Fat -53.2%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +360%
Contains more Polyunsaturated fat +254900%
Contains less Saturated Fat -53.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Yam Opinion
Net carbs 5.15g 23.58g Yam
Protein 3.38g 1.49g Brussels sprout
Fats 0.3g 0.14g Brussels sprout
Carbs 8.95g 27.48g Yam
Calories 43kcal 116kcal Yam
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.49g Yam
Fiber 3.8g 3.9g Yam
Calcium 42mg 14mg Brussels sprout
Iron 1.4mg 0.52mg Brussels sprout
Magnesium 23mg 18mg Brussels sprout
Phosphorus 69mg 49mg Brussels sprout
Potassium 389mg 670mg Yam
Sodium 25mg 8mg Yam
Zinc 0.42mg 0.2mg Brussels sprout
Copper 0.07mg 0.152mg Yam
Manganese 0.337mg 0.371mg Yam
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 122IU Brussels sprout
Vitamin A RAE 38µg 6µg Brussels sprout
Vitamin E 0.88mg 0.34mg Brussels sprout
Vitamin C 85mg 12.1mg Brussels sprout
Vitamin B1 0.139mg 0.095mg Brussels sprout
Vitamin B2 0.09mg 0.028mg Brussels sprout
Vitamin B3 0.745mg 0.552mg Brussels sprout
Vitamin B5 0.309mg 0.311mg Yam
Vitamin B6 0.219mg 0.228mg Yam
Folate 61µg 16µg Brussels sprout
Vitamin K 177µg 2.3µg Brussels sprout
Tryptophan 0.037mg 0.012mg Brussels sprout
Threonine 0.12mg 0.052mg Brussels sprout
Isoleucine 0.132mg 0.05mg Brussels sprout
Leucine 0.152mg 0.094mg Brussels sprout
Lysine 0.154mg 0.058mg Brussels sprout
Methionine 0.032mg 0.02mg Brussels sprout
Phenylalanine 0.098mg 0.069mg Brussels sprout
Valine 0.155mg 0.06mg Brussels sprout
Histidine 0.076mg 0.033mg Brussels sprout
Saturated Fat 0.062g 0.029g Yam
Monounsaturated Fat 0.023g 0.005g Brussels sprout
Polyunsaturated fat 153g 0.06g Brussels sprout

Which food is preferable for your diet?

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

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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
81%
Brussels sprout
15%
Yam
Minerals Daily Need Coverage Score
24%
Brussels sprout
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.