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  6. Yam vs. Broccoli

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.

Infographic

Yam vs 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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.
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Broccoli 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%
Fiber 3.9g 2.6g 5%
Vitamin B5 0.311mg 0.573mg 5%
Calories 116kcal 34kcal 4%
Vitamin B6 0.228mg 0.175mg 4%
Protein 1.49g 2.82g 3%
Calcium 14mg 47mg 3%
Iron 0.52mg 0.73mg 3%
Vitamin A 6µg 31µg 3%
Vitamin E 0.34mg 0.78mg 3%
Selenium 0.7µg 2.5µg 3%
Zinc 0.2mg 0.41mg 2%
Phosphorus 49mg 66mg 2%
Vitamin B1 0.095mg 0.071mg 2%
Magnesium 18mg 21mg 1%
Sodium 8mg 33mg 1%
Vitamin B3 0.552mg 0.639mg 1%
Fructose 0.68g 1%
Protein per 100 calories 1.3g 8.3g N/A
Calories per 10 g protein 779kcal 121kcal N/A
Weight per 100 calories 86g 294g N/A
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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +57.9%
Contains more Mono. FatMonounsaturated fat +120%

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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/170072/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.