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Brussels sprout vs Yam - In-Depth Nutrition Comparison

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How are Brussels sprout and Yam different?

  • Brussels sprout is higher in Vitamin K, Vitamin C, Iron, Folate, and Polyunsaturated fat, however Yam is richer in Potassium, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin K from Brussels sprout is 146% higher.
  • Brussels sprout contains 2013 times more Polyunsaturated fat than Yam. While Brussels sprout contains 153g of Polyunsaturated fat, Yam contains only 0.076g.

Brussels sprouts, raw and Yam, raw are the varieties used in this article.

Infographic

Brussels sprout 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
Contains more Iron +159.3%
Contains more Calcium +147.1%
Contains more Zinc +75%
Contains more Phosphorus +25.5%
Contains more Potassium +109.8%
Contains more Copper +154.3%
Contains less Sodium -64%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +159.3%
Contains more Calcium +147.1%
Contains more Zinc +75%
Contains more Phosphorus +25.5%
Contains more Potassium +109.8%
Contains more Copper +154.3%
Contains less Sodium -64%
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 C +397.1%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Vitamin K +7595.7%
Contains more Folate +165.2%
Contains more Vitamin B6 +33.8%
Equal in Vitamin B5 - 0.314
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +397.1%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Vitamin K +7595.7%
Contains more Folate +165.2%
Contains more Vitamin B6 +33.8%
Equal in Vitamin B5 - 0.314

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
81
Brussels sprout
19
Yam
Mineral Summary Score
23
Brussels sprout
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
20%
Brussels sprout
9%
Yam
Carbohydrates
9%
Brussels sprout
28%
Yam
Fats
1%
Brussels sprout
1%
Yam

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.
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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.025g)
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)

All nutrients comparison - raw data values

Nutrient Brussels sprout Yam Opinion
Calories 43 118 Yam
Protein 3.38 1.53 Brussels sprout
Fats 0.3 0.17 Brussels sprout
Vitamin C 85 17.1 Brussels sprout
Net carbs 5.150000095367432 23.780000686645508 Yam
Carbs 8.95 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.54 Brussels sprout
Calcium 42 17 Brussels sprout
Potassium 389 816 Yam
Magnesium 23 21 Brussels sprout
Sugar 2.2 0.5 Yam
Fiber 3.8 4.1 Yam
Copper 0.07 0.178 Yam
Zinc 0.42 0.24 Brussels sprout
Starch
Phosphorus 69 55 Brussels sprout
Sodium 25 9 Yam
Vitamin A 754 138 Brussels sprout
Vitamin E 0.88 0.35 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.112 Brussels sprout
Vitamin B2 0.09 0.032 Brussels sprout
Vitamin B3 0.745 0.552 Brussels sprout
Vitamin B5 0.309 0.314 Yam
Vitamin B6 0.219 0.293 Yam
Vitamin B12 0 0
Vitamin K 177 2.3 Brussels sprout
Folate 61 23 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.037 Yam
Monounsaturated Fat 0.023 0.006 Brussels sprout
Polyunsaturated fat 153 0.076 Brussels sprout
Tryptophan 0.037 0.012 Brussels sprout
Threonine 0.12 0.054 Brussels sprout
Isoleucine 0.132 0.052 Brussels sprout
Leucine 0.152 0.096 Brussels sprout
Lysine 0.154 0.059 Brussels sprout
Methionine 0.032 0.021 Brussels sprout
Phenylalanine 0.098 0.071 Brussels sprout
Valine 0.155 0.062 Brussels sprout
Histidine 0.076 0.034 Brussels sprout
Fructose 0.93 Brussels sprout

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. 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/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.