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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, Folate, Vitamin C, Vitamin B2, Vitamin A RAE, 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
4
:
4
Chinese broccoli
Chinese broccoli
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Contains more Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Equal in Iron - 0.56
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Magnesium +16.7%
Contains more Phosphorus +34.1%
Contains more Potassium +212.6%
Contains more Copper +191.8%
Contains more Calcium +488.2%
Contains less Sodium -22.2%
Contains more Zinc +62.5%
Equal in Iron - 0.56

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
4
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin C +64.9%
Contains more Vitamin B2 +356.3%
Contains more Folate +330.4%
Contains more Vitamin K +3587%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B1 +17.9%
Contains more Vitamin B3 +26.3%
Contains more Vitamin B5 +97.5%
Contains more Vitamin B6 +318.6%
Contains more Vitamin A +1087%
Contains more Vitamin E +37.1%
Contains more Vitamin C +64.9%
Contains more Vitamin B2 +356.3%
Contains more Folate +330.4%
Contains more Vitamin K +3587%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +34.2%
Contains more Carbs +631.8%
Contains more Fats +323.5%
Contains more Water +34.4%
Equal in Other - 0.79
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +34.2%
Contains more Carbs +631.8%
Contains more Fats +323.5%
Contains more Water +34.4%
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +334.2%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +334.2%

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 Chinese broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Chinese broccoli Opinion
Net carbs 23.78g 1.31g Yam
Protein 1.53g 1.14g Yam
Fats 0.17g 0.72g Chinese broccoli
Carbs 27.88g 3.81g Yam
Calories 118kcal 22kcal Yam
Sugar 0.5g 0.84g Yam
Fiber 4.1g 2.5g Yam
Calcium 17mg 100mg Chinese broccoli
Iron 0.54mg 0.56mg Chinese broccoli
Magnesium 21mg 18mg Yam
Phosphorus 55mg 41mg Yam
Potassium 816mg 261mg Yam
Sodium 9mg 7mg Chinese broccoli
Zinc 0.24mg 0.39mg Chinese broccoli
Copper 0.178mg 0.061mg Yam
Vitamin A 138IU 1638IU Chinese broccoli
Vitamin A RAE 7µg 82µg Chinese broccoli
Vitamin E 0.35mg 0.48mg Chinese broccoli
Vitamin C 17.1mg 28.2mg Chinese broccoli
Vitamin B1 0.112mg 0.095mg Yam
Vitamin B2 0.032mg 0.146mg Chinese broccoli
Vitamin B3 0.552mg 0.437mg Yam
Vitamin B5 0.314mg 0.159mg Yam
Vitamin B6 0.293mg 0.07mg Yam
Folate 23µg 99µg Chinese broccoli
Vitamin K 2.3µg 84.8µg Chinese broccoli
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.11g Yam
Monounsaturated Fat 0.006g 0.05g Chinese broccoli
Polyunsaturated fat 0.076g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chinese 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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
25%
Yam
17%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.073g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 19)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.