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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
59%
Minerals Daily Need Coverage Score
23%
19%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)