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  6. Yam vs. Brussels sprouts

Yam vs. Brussels sprouts — In-Depth Nutrition Comparison

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Significant differences between yam and Brussels sprouts

  • Yam has more copper and potassium; however, Brussels sprouts are richer in vitamin K, vitamin C, vitamin A, folate, iron, and polyunsaturated fat.
  • Brussels sprouts cover your daily vitamin K needs 146% more than yam.
  • Brussels sprouts have 2 times less copper than yam. Yam has 0.152mg of copper, while Brussels sprouts have 0.07mg.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Brussels sprouts, raw.

Infographic

Yam vs Brussels sprouts 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
3
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more PotassiumPotassium +72.2%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -68%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +200%
Contains more IronIron +169.2%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +40.8%
Contains more SeleniumSelenium +128.6%
~equal in Manganese ~0.337mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +602.5%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin EVitamin E +158.8%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin KVitamin K +7595.7%
Contains more FolateFolate +281.3%
Contains more CholineCholine +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B6 ~0.219mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Brussels sprouts DV% diff.
Polyunsaturated fat 0.06g 153g 1020%
Vitamin K 2.3µg 177µg 146%
Vitamin C 12.1mg 85mg 81%
Folate 16µg 61µg 11%
Iron 0.52mg 1.4mg 11%
Copper 0.152mg 0.07mg 9%
Potassium 670mg 389mg 8%
Carbs 27.48g 8.95g 6%
Vitamin B2 0.028mg 0.09mg 5%
Calories 116kcal 43kcal 4%
Vitamin A 6µg 38µg 4%
Protein 1.49g 3.38g 4%
Vitamin E 0.34mg 0.88mg 4%
Vitamin B1 0.095mg 0.139mg 4%
Phosphorus 49mg 69mg 3%
Calcium 14mg 42mg 3%
Zinc 0.2mg 0.42mg 2%
Selenium 0.7µg 1.6µg 2%
Sodium 8mg 25mg 1%
Magnesium 18mg 23mg 1%
Vitamin B6 0.228mg 0.219mg 1%
Choline 16.2mg 19.1mg 1%
Vitamin B3 0.552mg 0.745mg 1%
Manganese 0.371mg 0.337mg 1%
Fructose 0.93g 1%
Fats 0.14g 0.3g 0%
Net carbs 23.58g 5.15g N/A
Sugar 0.49g 2.2g N/A
Fiber 3.9g 3.8g 0%
Vitamin B5 0.311mg 0.309mg 0%
Saturated fat 0.029g 0.062g 0%
Monounsaturated fat 0.005g 0.023g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.052mg 0.12mg 0%
Isoleucine 0.05mg 0.132mg 0%
Leucine 0.094mg 0.152mg 0%
Lysine 0.058mg 0.154mg 0%
Methionine 0.02mg 0.032mg 0%
Phenylalanine 0.069mg 0.098mg 0%
Valine 0.06mg 0.155mg 0%
Histidine 0.033mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more CarbsCarbs +207%
Contains more ProteinProtein +126.8%
Contains more FatsFats +114.3%
Contains more WaterWater +22.6%
Contains more OtherOther +80.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +360%
Contains more Poly. FatPolyunsaturated fat +254900%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.