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  6. Chinese broccoli vs. Yam

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, vitamin A, folate, vitamin C, vitamin B2, 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 1638IU of vitamin A, while yam has 138IU.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of chinese broccoli is 32.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Yam
Yam
5
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 +488.2%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +212.6%
Contains more CopperCopper +191.8%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +50.4%
~equal in Iron ~0.54mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Yam
Yam
4
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 +64.9%
Contains more Vitamin AVitamin A +1071.4%
Contains more Vitamin EVitamin E +37.1%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin KVitamin K +3587%
Contains more FolateFolate +330.4%
Contains more CholineCholine +53.3%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin B6Vitamin B6 +318.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Yam DV% diff.
Vitamin K 84.8µg 2.3µg 69%
Folate 99µg 23µg 19%
Vitamin B6 0.07mg 0.293mg 17%
Potassium 261mg 816mg 16%
Copper 0.061mg 0.178mg 13%
Vitamin C 28.2mg 17.1mg 12%
Vitamin B2 0.146mg 0.032mg 9%
Vitamin A 82µg 7µg 8%
Carbs 3.81g 27.88g 8%
Calcium 100mg 17mg 8%
Manganese 0.264mg 0.397mg 6%
Fiber 2.5g 4.1g 6%
Calories 22kcal 118kcal 5%
Vitamin B5 0.159mg 0.314mg 3%
Phosphorus 41mg 55mg 2%
Choline 25.3mg 16.5mg 2%
Polyunsaturated fat 0.33g 0.076g 2%
Protein 1.14g 1.53g 1%
Vitamin B3 0.437mg 0.552mg 1%
Vitamin B1 0.095mg 0.112mg 1%
Selenium 1.3µg 0.7µg 1%
Magnesium 18mg 21mg 1%
Vitamin E 0.48mg 0.35mg 1%
Fats 0.72g 0.17g 1%
Zinc 0.39mg 0.24mg 1%
Net carbs 1.31g 23.78g N/A
Iron 0.56mg 0.54mg 0%
Sugar 0.84g 0.5g N/A
Sodium 7mg 9mg 0%
Saturated fat 0.11g 0.037g 0%
Monounsaturated fat 0.05g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +323.5%
Contains more WaterWater +34.4%
Contains more ProteinProtein +34.2%
Contains more CarbsCarbs +631.8%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +733.3%
Contains more Poly. FatPolyunsaturated fat +334.2%
Contains less Sat. FatSaturated fat -66.4%

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.