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Yam vs. Brussels sprout — In-Depth Nutrition Comparison

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How are Yam and Brussels sprout different?

  • Yam is higher in Potassium, Copper, and Vitamin B6, however, Brussels sprout is richer in Vitamin K, Vitamin C, Iron, Folate, and Polyunsaturated fat.
  • Daily need coverage for Vitamin K from Brussels sprout is 146% higher.
  • Yam contains 3 times more Copper than Brussels sprout. While Yam contains 0.178mg of Copper, Brussels sprout contains only 0.07mg.

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

Infographic

Yam vs Brussels sprout 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.
Contains more Potassium +109.8%
Contains less Sodium -64%
Contains more Copper +154.3%
Contains more Manganese +17.8%
Contains more Calcium +147.1%
Contains more Iron +159.3%
Contains more Phosphorus +25.5%
Contains more Zinc +75%
Contains more Selenium +128.6%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Contains more Potassium +109.8%
Contains less Sodium -64%
Contains more Copper +154.3%
Contains more Manganese +17.8%
Contains more Calcium +147.1%
Contains more Iron +159.3%
Contains more Phosphorus +25.5%
Contains more Zinc +75%
Contains more Selenium +128.6%
Equal in Magnesium - 23

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
2
:
Contains more Vitamin B6 +33.8%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin C +397.1%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Folate +165.2%
Contains more Vitamin K +7595.7%
Equal in Vitamin B5 - 0.309
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Contains more Vitamin B6 +33.8%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin C +397.1%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Folate +165.2%
Contains more Vitamin K +7595.7%
Equal in Vitamin B5 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +211.5%
Contains more Protein +120.9%
Contains more Fats +76.5%
Contains more Water +23.6%
Contains more Other +67.1%
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 Carbs +211.5%
Contains more Protein +120.9%
Contains more Fats +76.5%
Contains more Water +23.6%
Contains more Other +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated fat +201215.8%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Contains less Saturated Fat -40.3%
Contains more Monounsaturated Fat +283.3%
Contains more Polyunsaturated 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.
Yam Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Brussels sprout Opinion
Net carbs 23.78g 5.15g Yam
Protein 1.53g 3.38g Brussels sprout
Fats 0.17g 0.3g Brussels sprout
Carbs 27.88g 8.95g Yam
Calories 118kcal 43kcal Yam
Fructose 0.93g Brussels sprout
Sugar 0.5g 2.2g Yam
Fiber 4.1g 3.8g Yam
Calcium 17mg 42mg Brussels sprout
Iron 0.54mg 1.4mg Brussels sprout
Magnesium 21mg 23mg Brussels sprout
Phosphorus 55mg 69mg Brussels sprout
Potassium 816mg 389mg Yam
Sodium 9mg 25mg Yam
Zinc 0.24mg 0.42mg Brussels sprout
Copper 0.178mg 0.07mg Yam
Manganese 0.397mg 0.337mg Yam
Selenium 0.7µg 1.6µg Brussels sprout
Vitamin A 138IU 754IU Brussels sprout
Vitamin A RAE 7µg 38µg Brussels sprout
Vitamin E 0.35mg 0.88mg Brussels sprout
Vitamin C 17.1mg 85mg Brussels sprout
Vitamin B1 0.112mg 0.139mg Brussels sprout
Vitamin B2 0.032mg 0.09mg Brussels sprout
Vitamin B3 0.552mg 0.745mg Brussels sprout
Vitamin B5 0.314mg 0.309mg Yam
Vitamin B6 0.293mg 0.219mg Yam
Folate 23µg 61µg Brussels sprout
Vitamin K 2.3µg 177µg Brussels sprout
Tryptophan 0.012mg 0.037mg Brussels sprout
Threonine 0.054mg 0.12mg Brussels sprout
Isoleucine 0.052mg 0.132mg Brussels sprout
Leucine 0.096mg 0.152mg Brussels sprout
Lysine 0.059mg 0.154mg Brussels sprout
Methionine 0.021mg 0.032mg Brussels sprout
Phenylalanine 0.071mg 0.098mg Brussels sprout
Valine 0.062mg 0.155mg Brussels sprout
Histidine 0.034mg 0.076mg Brussels sprout
Saturated Fat 0.037g 0.062g Yam
Monounsaturated Fat 0.006g 0.023g Brussels sprout
Polyunsaturated fat 0.076g 153g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Brussels sprout
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
19%
Yam
81%
Brussels sprout
Minerals Daily Need Coverage Score
26%
Yam
24%
Brussels sprout

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 sprout - 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.