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Chinese broccoli vs Yam - In-Depth Nutrition Comparison

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Significant differences between Chinese broccoli and Yam

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Vitamin B2, Vitamin A RAE, and Calcium, however Yam is richer in Vitamin B6, Potassium, Copper, and Fiber.
  • Chinese broccoli covers your daily Vitamin K needs 69% more than Yam.
  • Yam has 12 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A RAE, while Yam has 7µg.

Specific food types used in this comparison are Broccoli, chinese, cooked and Yam, raw.

Infographic

Chinese broccoli 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 Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Equal in Iron - 0.54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Equal in Iron - 0.54

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
:
4
Yam
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin C +64.9%
Contains more Vitamin B2 +356.3%
Contains more Folate +330.4%
Contains more Vitamin K +3587%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin C +64.9%
Contains more Vitamin B2 +356.3%
Contains more Folate +330.4%
Contains more Vitamin K +3587%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%

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.
Chinese broccoli Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Yam Opinion
Net carbs 1.31g 23.78g Yam
Protein 1.14g 1.53g Yam
Fats 0.72g 0.17g Chinese broccoli
Carbs 3.81g 27.88g Yam
Calories 22kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0.84g 0.5g Yam
Fiber 2.5g 4.1g Yam
Calcium 100mg 17mg Chinese broccoli
Iron 0.56mg 0.54mg Chinese broccoli
Magnesium 18mg 21mg Yam
Phosphorus 41mg 55mg Yam
Potassium 261mg 816mg Yam
Sodium 7mg 9mg Chinese broccoli
Zinc 0.39mg 0.24mg Chinese broccoli
Copper 0.061mg 0.178mg Yam
Vitamin A 1638IU 138IU Chinese broccoli
Vitamin E 0.48mg 0.35mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 17.1mg Chinese broccoli
Vitamin B1 0.095mg 0.112mg Yam
Vitamin B2 0.146mg 0.032mg Chinese broccoli
Vitamin B3 0.437mg 0.552mg Yam
Vitamin B5 0.159mg 0.314mg Yam
Vitamin B6 0.07mg 0.293mg Yam
Folate 99µg 23µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 2.3µg Chinese broccoli
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.037g Yam
Monounsaturated Fat 0.05g 0.006g Chinese broccoli
Polyunsaturated fat 0.33g 0.076g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
48
Chinese broccoli
19
Yam
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
9%
Yam
Carbohydrates
4%
Chinese broccoli
28%
Yam
Fats
3%
Chinese broccoli
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.073g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 19)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.