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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, 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 than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A, 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 more Zinc +62.5%
Contains less Sodium -22.2%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +191.8%
Contains more Phosphorus +34.1%
Equal in Iron - 0.54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Calcium +488.2%
Contains more Zinc +62.5%
Contains less Sodium -22.2%
Contains more Potassium +212.6%
Contains more Magnesium +16.7%
Contains more Copper +191.8%
Contains more Phosphorus +34.1%
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 C +64.9%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +3587%
Contains more Folate +330.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 +64.9%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin B2 +356.3%
Contains more Vitamin K +3587%
Contains more Folate +330.4%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli 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 - 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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Yam Opinion
Calories 22 118 Yam
Protein 1.14 1.53 Yam
Fats 0.72 0.17 Chinese broccoli
Vitamin C 28.2 17.1 Chinese broccoli
Net carbs 1.309999942779541 23.780000686645508 Yam
Carbs 3.81 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.54 Chinese broccoli
Calcium 100 17 Chinese broccoli
Potassium 261 816 Yam
Magnesium 18 21 Yam
Sugar 0.84 0.5 Yam
Fiber 2.5 4.1 Yam
Copper 0.061 0.178 Yam
Zinc 0.39 0.24 Chinese broccoli
Starch
Phosphorus 41 55 Yam
Sodium 7 9 Chinese broccoli
Vitamin A 1638 138 Chinese broccoli
Vitamin E 0.48 0.35 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.112 Yam
Vitamin B2 0.146 0.032 Chinese broccoli
Vitamin B3 0.437 0.552 Yam
Vitamin B5 0.159 0.314 Yam
Vitamin B6 0.07 0.293 Yam
Vitamin B12 0 0
Vitamin K 84.8 2.3 Chinese broccoli
Folate 99 23 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.037 Yam
Monounsaturated Fat 0.05 0.006 Chinese broccoli
Polyunsaturated fat 0.33 0.076 Chinese broccoli
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

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.