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  6. Brussels sprouts vs. Yam

Brussels sprouts vs. Yam — In-Depth Nutrition Comparison

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How are Brussels sprouts and yam different?

  • Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, iron, and folate; however, yam is richer in potassium, copper, and vitamin B6.
  • Daily need coverage for vitamin K for Brussels sprouts is 146% higher.
  • Brussels sprouts contain 5 times more vitamin A than yam. While Brussels sprouts contain 754IU of vitamin A, yam contains only 138IU.

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

Infographic

Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +147.1%
Contains more IronIron +159.3%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +25.5%
Contains more SeleniumSelenium +128.6%
Contains more PotassiumPotassium +109.8%
Contains more CopperCopper +154.3%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +17.8%
~equal in Magnesium ~21mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Yam
Yam
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +397.1%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +151.4%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin KVitamin K +7595.7%
Contains more FolateFolate +165.2%
Contains more CholineCholine +15.8%
Contains more Vitamin B6Vitamin B6 +33.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Yam DV% diff.
Polyunsaturated fat 153g 0.076g 1019%
Vitamin K 177µg 2.3µg 146%
Vitamin C 85mg 17.1mg 75%
Potassium 389mg 816mg 13%
Copper 0.07mg 0.178mg 12%
Iron 1.4mg 0.54mg 11%
Folate 61µg 23µg 10%
Vitamin B6 0.219mg 0.293mg 6%
Carbs 8.95g 27.88g 6%
Protein 3.38g 1.53g 4%
Calories 43kcal 118kcal 4%
Vitamin B2 0.09mg 0.032mg 4%
Vitamin E 0.88mg 0.35mg 4%
Calcium 42mg 17mg 3%
Manganese 0.337mg 0.397mg 3%
Vitamin A 38µg 7µg 3%
Selenium 1.6µg 0.7µg 2%
Vitamin B1 0.139mg 0.112mg 2%
Zinc 0.42mg 0.24mg 2%
Phosphorus 69mg 55mg 2%
Sodium 25mg 9mg 1%
Fructose 0.93g 1%
Vitamin B3 0.745mg 0.552mg 1%
Fiber 3.8g 4.1g 1%
Fats 0.3g 0.17g 0%
Net carbs 5.15g 23.78g N/A
Magnesium 23mg 21mg 0%
Sugar 2.2g 0.5g N/A
Vitamin B5 0.309mg 0.314mg 0%
Choline 19.1mg 16.5mg 0%
Saturated fat 0.062g 0.037g 0%
Monounsaturated fat 0.023g 0.006g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.12mg 0.054mg 0%
Isoleucine 0.132mg 0.052mg 0%
Leucine 0.152mg 0.096mg 0%
Lysine 0.154mg 0.059mg 0%
Methionine 0.032mg 0.021mg 0%
Phenylalanine 0.098mg 0.071mg 0%
Valine 0.155mg 0.062mg 0%
Histidine 0.076mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +120.9%
Contains more FatsFats +76.5%
Contains more WaterWater +23.6%
Contains more OtherOther +67.1%
Contains more CarbsCarbs +211.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +283.3%
Contains more Poly. FatPolyunsaturated fat +201215.8%
Contains less Sat. FatSaturated fat -40.3%

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 sprouts - 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.