Yam vs. Broccoli — In-Depth Nutrition Comparison
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Important differences between yam and broccoli
- Yam has more copper, potassium, manganese, and fiber; however, broccoli is richer in vitamin C, vitamin K, folate, vitamin A, vitamin B2, and vitamin B5.
- Broccoli's daily need coverage for vitamin C is 86% more.
- Yam contains 3 times more copper than broccoli. Yam contains 0.152mg of copper, while broccoli contains 0.049mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of broccoli is 32.
The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Broccoli, raw.
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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 | +112% |
| Contains more CopperCopper | +210.2% |
| Contains less SodiumSodium | -75.8% |
| Contains more ManganeseManganese | +76.7% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +235.7% |
| Contains more IronIron | +40.4% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains more SeleniumSelenium | +257.1% |
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 B1Vitamin B1 | +33.8% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin CVitamin C | +637.2% |
| Contains more Vitamin AVitamin A | +416.7% |
| Contains more Vitamin EVitamin E | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +317.9% |
| Contains more Vitamin B3Vitamin B3 | +15.8% |
| Contains more Vitamin B5Vitamin B5 | +84.2% |
| Contains more Vitamin KVitamin K | +4317.4% |
| Contains more FolateFolate | +293.8% |
| Contains more CholineCholine | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 89.2mg | 86% |
| Vitamin K | 2.3µg | 101.6µg | 83% |
| Folate | 16µg | 63µg | 12% |
| Copper | 0.152mg | 0.049mg | 11% |
| Potassium | 670mg | 316mg | 10% |
| Carbs | 27.48g | 6.64g | 7% |
| Manganese | 0.371mg | 0.21mg | 7% |
| Vitamin B2 | 0.028mg | 0.117mg | 7% |
| Vitamin B5 | 0.311mg | 0.573mg | 5% |
| Fiber | 3.9g | 2.6g | 5% |
| Calories | 116kcal | 34kcal | 4% |
| Vitamin B6 | 0.228mg | 0.175mg | 4% |
| Selenium | 0.7µg | 2.5µg | 3% |
| Vitamin A | 6µg | 31µg | 3% |
| Iron | 0.52mg | 0.73mg | 3% |
| Protein | 1.49g | 2.82g | 3% |
| Calcium | 14mg | 47mg | 3% |
| Vitamin E | 0.34mg | 0.78mg | 3% |
| Vitamin B1 | 0.095mg | 0.071mg | 2% |
| Zinc | 0.2mg | 0.41mg | 2% |
| Phosphorus | 49mg | 66mg | 2% |
| Sodium | 8mg | 33mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Fructose | 0.68g | 1% | |
| Vitamin B3 | 0.552mg | 0.639mg | 1% |
| Fats | 0.14g | 0.37g | 0% |
| Net carbs | 23.58g | 4.04g | N/A |
| Sugar | 0.49g | 1.7g | N/A |
| Choline | 16.2mg | 18.7mg | 0% |
| Saturated fat | 0.029g | 0.039g | 0% |
| Monounsaturated fat | 0.005g | 0.011g | 0% |
| Polyunsaturated fat | 0.06g | 0.038g | 0% |
| Tryptophan | 0.012mg | 0.033mg | 0% |
| Threonine | 0.052mg | 0.088mg | 0% |
| Isoleucine | 0.05mg | 0.079mg | 0% |
| Leucine | 0.094mg | 0.129mg | 0% |
| Lysine | 0.058mg | 0.135mg | 0% |
| Methionine | 0.02mg | 0.038mg | 0% |
| Phenylalanine | 0.069mg | 0.117mg | 0% |
| Valine | 0.06mg | 0.125mg | 0% |
| Histidine | 0.033mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +313.9% |
| Contains more ProteinProtein | +89.3% |
| Contains more FatsFats | +164.3% |
| Contains more WaterWater | +27.3% |
| Contains more OtherOther | +14.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25.6% |
| Contains more Poly. FatPolyunsaturated fat | +57.9% |
| Contains more Mono. FatMonounsaturated fat | +120% |
