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  6. Yam vs. Chinese broccoli

Yam vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between yam and chinese broccoli

  • Yam has more vitamin B6, potassium, copper, and fiber; however, chinese broccoli is richer in vitamin K, vitamin A, folate, vitamin C, vitamin B2, and calcium.
  • Chinese broccoli covers your daily vitamin K needs 69% more than yam.
  • Chinese broccoli has 4 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while chinese broccoli has 0.07mg.
  • 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 Yam, raw and Broccoli, chinese, cooked.

Infographic

Yam vs Chinese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more CalciumCalcium +488.2%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +85.7%
~equal in Iron ~0.56mg

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
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chinese broccoli DV% diff.
Vitamin K 2.3µg 84.8µg 69%
Folate 23µg 99µg 19%
Vitamin B6 0.293mg 0.07mg 17%
Potassium 816mg 261mg 16%
Copper 0.178mg 0.061mg 13%
Vitamin C 17.1mg 28.2mg 12%
Vitamin B2 0.032mg 0.146mg 9%
Vitamin A 7µg 82µg 8%
Carbs 27.88g 3.81g 8%
Calcium 17mg 100mg 8%
Manganese 0.397mg 0.264mg 6%
Fiber 4.1g 2.5g 6%
Calories 118kcal 22kcal 5%
Vitamin B5 0.314mg 0.159mg 3%
Phosphorus 55mg 41mg 2%
Choline 16.5mg 25.3mg 2%
Polyunsaturated fat 0.076g 0.33g 2%
Protein 1.53g 1.14g 1%
Vitamin B3 0.552mg 0.437mg 1%
Vitamin B1 0.112mg 0.095mg 1%
Selenium 0.7µg 1.3µg 1%
Magnesium 21mg 18mg 1%
Vitamin E 0.35mg 0.48mg 1%
Fats 0.17g 0.72g 1%
Zinc 0.24mg 0.39mg 1%
Net carbs 23.78g 1.31g N/A
Iron 0.54mg 0.56mg 0%
Sugar 0.5g 0.84g N/A
Sodium 9mg 7mg 0%
Saturated fat 0.037g 0.11g 0%
Monounsaturated fat 0.006g 0.05g 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
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +34.2%
Contains more CarbsCarbs +631.8%
Contains more FatsFats +323.5%
Contains more WaterWater +34.4%
~equal in Other ~0.79g

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

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.