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, 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 has less sugar.
Yam, raw and Brussels sprouts, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
73%
Minerals Daily Need Coverage Score
26%
24%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)