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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Brussels sprout
Brussels sprout
5
:
3
Yam
Yam
Contains more Calcium +147.1%
Contains more Iron +159.3%
Contains more Phosphorus +25.5%
Contains more Zinc +75%
Contains more Potassium +109.8%
Contains less Sodium -64%
Contains more Copper +154.3%
Equal in Magnesium - 21
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +147.1%
Contains more Iron +159.3%
Contains more Phosphorus +25.5%
Contains more Zinc +75%
Contains more Potassium +109.8%
Contains less Sodium -64%
Contains more Copper +154.3%
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
Brussels sprout
Brussels sprout
8
:
2
Yam
Yam
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin C +397.1%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Folate +165.2%
Contains more Vitamin K +7595.7%
Contains more Vitamin B6 +33.8%
Equal in Vitamin B5 - 0.314
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin C +397.1%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Folate +165.2%
Contains more Vitamin K +7595.7%
Contains more Vitamin B6 +33.8%
Equal in Vitamin B5 - 0.314

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Yam
Yam
Contains more Protein +120.9%
Contains more Fats +76.5%
Contains more Water +23.6%
Contains more Other +67.1%
Contains more Carbs +211.5%
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
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 +120.9%
Contains more Fats +76.5%
Contains more Water +23.6%
Contains more Other +67.1%
Contains more Carbs +211.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +201215.8%
Contains less Saturated Fat -40.3%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +201215.8%
Contains less Saturated Fat -40.3%

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Yam Opinion
Net carbs 5.15g 23.78g Yam
Protein 3.38g 1.53g Brussels sprout
Fats 0.3g 0.17g Brussels sprout
Carbs 8.95g 27.88g Yam
Calories 43kcal 118kcal Yam
Fructose 0.93g Brussels sprout
Sugar 2.2g 0.5g Yam
Fiber 3.8g 4.1g Yam
Calcium 42mg 17mg Brussels sprout
Iron 1.4mg 0.54mg Brussels sprout
Magnesium 23mg 21mg Brussels sprout
Phosphorus 69mg 55mg Brussels sprout
Potassium 389mg 816mg Yam
Sodium 25mg 9mg Yam
Zinc 0.42mg 0.24mg Brussels sprout
Copper 0.07mg 0.178mg Yam
Vitamin A 754IU 138IU Brussels sprout
Vitamin A RAE 38µg 7µg Brussels sprout
Vitamin E 0.88mg 0.35mg Brussels sprout
Vitamin C 85mg 17.1mg Brussels sprout
Vitamin B1 0.139mg 0.112mg Brussels sprout
Vitamin B2 0.09mg 0.032mg Brussels sprout
Vitamin B3 0.745mg 0.552mg Brussels sprout
Vitamin B5 0.309mg 0.314mg Yam
Vitamin B6 0.219mg 0.293mg Yam
Folate 61µg 23µg Brussels sprout
Vitamin K 177µg 2.3µg Brussels sprout
Tryptophan 0.037mg 0.012mg Brussels sprout
Threonine 0.12mg 0.054mg Brussels sprout
Isoleucine 0.132mg 0.052mg Brussels sprout
Leucine 0.152mg 0.096mg Brussels sprout
Lysine 0.154mg 0.059mg Brussels sprout
Methionine 0.032mg 0.021mg Brussels sprout
Phenylalanine 0.098mg 0.071mg Brussels sprout
Valine 0.155mg 0.062mg Brussels sprout
Histidine 0.076mg 0.034mg Brussels sprout
Saturated Fat 0.062g 0.037g Yam
Monounsaturated Fat 0.023g 0.006g Brussels sprout
Polyunsaturated fat 153g 0.076g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
81%
Brussels sprout
19%
Yam
Minerals Daily Need Coverage Score
23%
Brussels sprout
25%
Yam

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)

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.