Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese broccoli
  5. Compare
  6. Chinese broccoli vs. Yam

Chinese broccoli vs. Yam — In-Depth Nutrition Comparison

Compare

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
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.
Chinese broccoli
Chinese broccoli
5
:
5
Yam
Yam
Contains more Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Contains more Selenium +85.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Contains more Manganese +50.4%
Equal in Iron - 0.54
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Contains more Selenium +85.7%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Contains more Manganese +50.4%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese broccoli
Chinese broccoli
6
:
4
Yam
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%
Chinese broccoli
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%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Yam
Yam
Contains more Fats +323.5%
Contains more Water +34.4%
Contains more Protein +34.2%
Contains more Carbs +631.8%
Equal in Other - 0.82
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 Fats +323.5%
Contains more Water +34.4%
Contains more Protein +34.2%
Contains more Carbs +631.8%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +334.2%
Contains less Saturated Fat -66.4%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +334.2%
Contains less Saturated Fat -66.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.264mg 0.397mg Yam
Selenium 1.3µg 0.7µg Chinese broccoli
Vitamin A 1638IU 138IU Chinese broccoli
Vitamin A RAE 82µg 7µg Chinese broccoli
Vitamin E 0.48mg 0.35mg Chinese broccoli
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 K 84.8µg 2.3µg Chinese broccoli
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Chinese broccoli
19%
Yam
Minerals Daily Need Coverage Score
18%
Chinese broccoli
26%
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

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. 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.