Brussels sprouts vs. Yam — In-Depth Nutrition Comparison
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Significant differences between Brussels sprouts and yam
- Brussels sprouts have more vitamin K, vitamin C, vitamin A, folate, iron, and polyunsaturated fat; however, yam is richer in copper and potassium.
- Brussels sprouts cover your daily vitamin K needs 146% more than yam.
- Yam has 2550 times less polyunsaturated fat than Brussels sprouts. Brussels sprouts have 153g of polyunsaturated fat, while yam has 0.06g.
Specific food types used in this comparison are Brussels sprouts, raw and Yam, cooked, boiled, drained, or baked, without salt.
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 MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +169.2% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains more SeleniumSelenium | +128.6% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more CopperCopper | +117.1% |
| Contains less SodiumSodium | -68% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +602.5% |
| Contains more Vitamin AVitamin A | +533.3% |
| Contains more Vitamin EVitamin E | +158.8% |
| Contains more Vitamin B1Vitamin B1 | +46.3% |
| Contains more Vitamin B2Vitamin B2 | +221.4% |
| Contains more Vitamin B3Vitamin B3 | +35% |
| Contains more Vitamin KVitamin K | +7595.7% |
| Contains more FolateFolate | +281.3% |
| Contains more CholineCholine | +17.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +126.8% |
| Contains more FatsFats | +114.3% |
| Contains more WaterWater | +22.6% |
| Contains more OtherOther | +80.3% |
| Contains more CarbsCarbs | +207% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +360% |
| Contains more Poly. FatPolyunsaturated fat | +254900% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 153g | 0.06g | 1020% |
| Vitamin K | 177µg | 2.3µg | 146% |
| Vitamin C | 85mg | 12.1mg | 81% |
| Folate | 61µg | 16µg | 11% |
| Iron | 1.4mg | 0.52mg | 11% |
| Copper | 0.07mg | 0.152mg | 9% |
| Potassium | 389mg | 670mg | 8% |
| Carbs | 8.95g | 27.48g | 6% |
| Vitamin B2 | 0.09mg | 0.028mg | 5% |
| Calories | 43kcal | 116kcal | 4% |
| Vitamin A | 38µg | 6µg | 4% |
| Protein | 3.38g | 1.49g | 4% |
| Vitamin E | 0.88mg | 0.34mg | 4% |
| Vitamin B1 | 0.139mg | 0.095mg | 4% |
| Phosphorus | 69mg | 49mg | 3% |
| Calcium | 42mg | 14mg | 3% |
| Zinc | 0.42mg | 0.2mg | 2% |
| Selenium | 1.6µg | 0.7µg | 2% |
| Sodium | 25mg | 8mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Vitamin B6 | 0.219mg | 0.228mg | 1% |
| Choline | 19.1mg | 16.2mg | 1% |
| Vitamin B3 | 0.745mg | 0.552mg | 1% |
| Manganese | 0.337mg | 0.371mg | 1% |
| Fructose | 0.93g | 1% | |
| Fats | 0.3g | 0.14g | 0% |
| Net carbs | 5.15g | 23.58g | N/A |
| Sugar | 2.2g | 0.49g | N/A |
| Fiber | 3.8g | 3.9g | 0% |
| Vitamin B5 | 0.309mg | 0.311mg | 0% |
| Saturated fat | 0.062g | 0.029g | 0% |
| Monounsaturated fat | 0.023g | 0.005g | 0% |
| Tryptophan | 0.037mg | 0.012mg | 0% |
| Threonine | 0.12mg | 0.052mg | 0% |
| Isoleucine | 0.132mg | 0.05mg | 0% |
| Leucine | 0.152mg | 0.094mg | 0% |
| Lysine | 0.154mg | 0.058mg | 0% |
| Methionine | 0.032mg | 0.02mg | 0% |
| Phenylalanine | 0.098mg | 0.069mg | 0% |
| Valine | 0.155mg | 0.06mg | 0% |
| Histidine | 0.076mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
73%
14%
Minerals Daily Need Coverage Score
24%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.71g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)