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Yam vs Broccoli - In-Depth Nutrition Comparison

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Differences between Yam and Broccoli

  • Yam is higher in Potassium, Copper, Vitamin B6, Manganese, and Fiber, however Broccoli is richer in Vitamin K, Vitamin C, Folate, Vitamin B2, and Vitamin B5.
  • Broccoli's daily need coverage for Vitamin K is 83% higher.
  • Yam has 4 times more Copper than Broccoli. While Yam has 0.178mg of Copper, Broccoli has only 0.049mg.

The food types used in this comparison are Yam, raw and Broccoli, raw.

Infographic

Yam vs Broccoli infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
3
:
Contains more Potassium +158.2%
Contains more Copper +263.3%
Contains less Sodium -72.7%
Contains more Iron +35.2%
Contains more Calcium +176.5%
Contains more Zinc +70.8%
Contains more Phosphorus +20%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Potassium +158.2%
Contains more Copper +263.3%
Contains less Sodium -72.7%
Contains more Iron +35.2%
Contains more Calcium +176.5%
Contains more Zinc +70.8%
Contains more Phosphorus +20%
Equal in Magnesium - 21

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
2
:
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%
Contains more Vitamin C +421.6%
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +4317.4%
Contains more Folate +173.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B6 +67.4%
Contains more Vitamin C +421.6%
Contains more Vitamin A +351.4%
Contains more Vitamin E +122.9%
Contains more Vitamin B2 +265.6%
Contains more Vitamin B3 +15.8%
Contains more Vitamin B5 +82.5%
Contains more Vitamin K +4317.4%
Contains more Folate +173.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
65
Broccoli
Mineral Summary Score
25
Yam
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
17%
Broccoli
Carbohydrates
28%
Yam
7%
Broccoli
Fats
1%
Yam
2%
Broccoli

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Yam Broccoli Opinion
Calories 118 34 Yam
Protein 1.53 2.82 Broccoli
Fats 0.17 0.37 Broccoli
Vitamin C 17.1 89.2 Broccoli
Carbs 27.88 6.64 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.73 Broccoli
Calcium 17 47 Broccoli
Potassium 816 316 Yam
Magnesium 21 21
Sugar 0.5 1.7 Yam
Fiber 4.1 2.6 Yam
Copper 0.178 0.049 Yam
Zinc 0.24 0.41 Broccoli
Starch 0 Broccoli
Phosphorus 55 66 Broccoli
Sodium 9 33 Yam
Vitamin A 138 623 Broccoli
Vitamin E 0.35 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.112 0.071 Yam
Vitamin B2 0.032 0.117 Broccoli
Vitamin B3 0.552 0.639 Broccoli
Vitamin B5 0.314 0.573 Broccoli
Vitamin B6 0.293 0.175 Yam
Vitamin B12 0 0
Vitamin K 2.3 101.6 Broccoli
Folate 23 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.037 0.039 Yam
Monounsaturated Fat 0.006 0.011 Broccoli
Polyunsaturated fat 0.076 0.038 Yam
Tryptophan 0.012 0.033 Broccoli
Threonine 0.054 0.088 Broccoli
Isoleucine 0.052 0.079 Broccoli
Leucine 0.096 0.129 Broccoli
Lysine 0.059 0.135 Broccoli
Methionine 0.021 0.038 Broccoli
Phenylalanine 0.071 0.117 Broccoli
Valine 0.062 0.125 Broccoli
Histidine 0.034 0.059 Broccoli
Fructose 0.68 Broccoli

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. 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.