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  6. Yam vs. Brussels sprouts

Yam vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are yam and Brussels sprouts different?

  • Yam is higher in potassium, copper, and vitamin B6; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, iron, and folate.
  • Daily need coverage for vitamin K for Brussels sprouts is 146% higher.
  • Yam contains 3 times more copper than Brussels sprouts. While yam contains 0.178mg of copper, Brussels sprouts contain only 0.07mg.

Yam, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Yam vs Brussels sprouts 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.
Yam
Yam
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more PotassiumPotassium +109.8%
Contains more CopperCopper +154.3%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +17.8%
Contains more CalciumCalcium +147.1%
Contains more IronIron +159.3%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +25.5%
Contains more SeleniumSelenium +128.6%
~equal in Magnesium ~23mg

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.
Yam
Yam
1
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%
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin CVitamin C +397.1%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +151.4%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin KVitamin K +7595.7%
Contains more FolateFolate +165.2%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Brussels sprouts DV% diff.
Polyunsaturated fat 0.076g 153g 1019%
Vitamin K 2.3µg 177µg 146%
Vitamin C 17.1mg 85mg 75%
Potassium 816mg 389mg 13%
Copper 0.178mg 0.07mg 12%
Iron 0.54mg 1.4mg 11%
Folate 23µg 61µg 10%
Vitamin B6 0.293mg 0.219mg 6%
Carbs 27.88g 8.95g 6%
Protein 1.53g 3.38g 4%
Calories 118kcal 43kcal 4%
Vitamin B2 0.032mg 0.09mg 4%
Vitamin E 0.35mg 0.88mg 4%
Calcium 17mg 42mg 3%
Manganese 0.397mg 0.337mg 3%
Vitamin A 7µg 38µg 3%
Selenium 0.7µg 1.6µg 2%
Vitamin B1 0.112mg 0.139mg 2%
Zinc 0.24mg 0.42mg 2%
Phosphorus 55mg 69mg 2%
Sodium 9mg 25mg 1%
Fructose 0.93g 1%
Vitamin B3 0.552mg 0.745mg 1%
Fiber 4.1g 3.8g 1%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 5.15g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 2.2g N/A
Vitamin B5 0.314mg 0.309mg 0%
Choline 16.5mg 19.1mg 0%
Saturated fat 0.037g 0.062g 0%
Monounsaturated fat 0.006g 0.023g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.054mg 0.12mg 0%
Isoleucine 0.052mg 0.132mg 0%
Leucine 0.096mg 0.152mg 0%
Lysine 0.059mg 0.154mg 0%
Methionine 0.021mg 0.032mg 0%
Phenylalanine 0.071mg 0.098mg 0%
Valine 0.062mg 0.155mg 0%
Histidine 0.034mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more CarbsCarbs +211.5%
Contains more ProteinProtein +120.9%
Contains more FatsFats +76.5%
Contains more WaterWater +23.6%
Contains more OtherOther +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +283.3%
Contains more Poly. FatPolyunsaturated fat +201215.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.