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Yam vs Broccoli - In-Depth Nutrition Comparison

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Differences between Yam and Broccoli

  • Yam is higher in Potassium, Copper, Vitamin B6, Manganese, and Fiber, however Broccoli is richer in Vitamin K, Vitamin C, Folate, Vitamin B2, and Vitamin B5.
  • Broccoli's daily need coverage for Vitamin K is 83% higher.
  • Yam has 4 times more Copper than Broccoli. While Yam has 0.178mg of Copper, Broccoli has only 0.049mg.

The food types used in this comparison are Yam, raw and Broccoli, raw.

Infographic

Yam vs Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
4
Broccoli
Broccoli
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Equal in Magnesium - 21
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Potassium +158.2%
Contains less Sodium -72.7%
Contains more Copper +263.3%
Contains more Calcium +176.5%
Contains more Iron +35.2%
Contains more Phosphorus +20%
Contains more Zinc +70.8%
Equal in Magnesium - 21

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
Yam
Yam
2
:
8
Broccoli
Broccoli
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin C +421.6%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Folate +173.9%
Contains more Vitamin K +4317.4%
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin C +421.6%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Folate +173.9%
Contains more Vitamin K +4317.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Broccoli
Broccoli
Contains more Carbs +319.9%
Contains more Protein +84.3%
Contains more Fats +117.6%
Contains more Water +28.3%
Equal in Other - 0.87
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +319.9%
Contains more Protein +84.3%
Contains more Fats +117.6%
Contains more Water +28.3%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Broccoli
Broccoli
Contains more Polyunsaturated fat +100%
Contains more Monounsaturated Fat +83.3%
Equal in Saturated Fat - 0.039
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +100%
Contains more Monounsaturated Fat +83.3%
Equal in Saturated Fat - 0.039

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

All nutrients comparison - raw data values

Nutrient Yam Broccoli Opinion
Net carbs 23.78g 4.04g Yam
Protein 1.53g 2.82g Broccoli
Fats 0.17g 0.37g Broccoli
Carbs 27.88g 6.64g Yam
Calories 118kcal 34kcal Yam
Fructose 0.68g Broccoli
Sugar 0.5g 1.7g Yam
Fiber 4.1g 2.6g Yam
Calcium 17mg 47mg Broccoli
Iron 0.54mg 0.73mg Broccoli
Magnesium 21mg 21mg
Phosphorus 55mg 66mg Broccoli
Potassium 816mg 316mg Yam
Sodium 9mg 33mg Yam
Zinc 0.24mg 0.41mg Broccoli
Copper 0.178mg 0.049mg Yam
Vitamin A 138IU 623IU Broccoli
Vitamin A RAE 7µg 31µg Broccoli
Vitamin E 0.35mg 0.78mg Broccoli
Vitamin C 17.1mg 89.2mg Broccoli
Vitamin B1 0.112mg 0.071mg Yam
Vitamin B2 0.032mg 0.117mg Broccoli
Vitamin B3 0.552mg 0.639mg Broccoli
Vitamin B5 0.314mg 0.573mg Broccoli
Vitamin B6 0.293mg 0.175mg Yam
Folate 23µg 63µg Broccoli
Vitamin K 2.3µg 101.6µg Broccoli
Tryptophan 0.012mg 0.033mg Broccoli
Threonine 0.054mg 0.088mg Broccoli
Isoleucine 0.052mg 0.079mg Broccoli
Leucine 0.096mg 0.129mg Broccoli
Lysine 0.059mg 0.135mg Broccoli
Methionine 0.021mg 0.038mg Broccoli
Phenylalanine 0.071mg 0.117mg Broccoli
Valine 0.062mg 0.125mg Broccoli
Histidine 0.034mg 0.059mg Broccoli
Saturated Fat 0.037g 0.039g Yam
Monounsaturated Fat 0.006g 0.011g Broccoli
Polyunsaturated fat 0.076g 0.038g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Broccoli
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
65%
Broccoli
Minerals Daily Need Coverage Score
25%
Yam
18%
Broccoli

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.