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Yam vs Brussels sprout - In-Depth Nutrition Comparison

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How are Yam and Brussels sprout different?

  • Yam is higher in Potassium, Copper, and Vitamin B6, however Brussels sprout is richer in Vitamin K, Vitamin C, Iron, Folate, and Polyunsaturated fat.
  • Daily need coverage for Vitamin K from Brussels sprout is 146% higher.
  • Yam contains 3 times more Copper than Brussels sprout. While Yam contains 0.178mg of Copper, Brussels sprout contains only 0.07mg.

Yam, raw and Brussels sprouts, raw are the varieties used in this article.

Infographic

Yam vs Brussels sprout 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
Contains more Potassium +109.8%
Contains more Copper +154.3%
Contains less Sodium -64%
Contains more Iron +159.3%
Contains more Calcium +147.1%
Contains more Zinc +75%
Contains more Phosphorus +25.5%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Contains more Potassium +109.8%
Contains more Copper +154.3%
Contains less Sodium -64%
Contains more Iron +159.3%
Contains more Calcium +147.1%
Contains more Zinc +75%
Contains more Phosphorus +25.5%
Equal in Magnesium - 23

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 B6 +33.8%
Contains more Vitamin C +397.1%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Vitamin K +7595.7%
Contains more Folate +165.2%
Equal in Vitamin B5 - 0.309
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 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
Contains more Vitamin B6 +33.8%
Contains more Vitamin C +397.1%
Contains more Vitamin A +446.4%
Contains more Vitamin E +151.4%
Contains more Vitamin B1 +24.1%
Contains more Vitamin B2 +181.3%
Contains more Vitamin B3 +35%
Contains more Vitamin K +7595.7%
Contains more Folate +165.2%
Equal in Vitamin B5 - 0.309

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
81
Brussels sprout
Mineral Summary Score
25
Yam
23
Brussels sprout

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
20%
Brussels sprout
Carbohydrates
28%
Yam
9%
Brussels sprout
Fats
1%
Yam
1%
Brussels sprout

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 Brussels sprout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price 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 Brussels sprout
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 - 1.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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 Brussels sprout Opinion
Calories 118 43 Yam
Protein 1.53 3.38 Brussels sprout
Fats 0.17 0.3 Brussels sprout
Vitamin C 17.1 85 Brussels sprout
Net carbs 23.780000686645508 5.150000095367432 Yam
Carbs 27.88 8.95 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.4 Brussels sprout
Calcium 17 42 Brussels sprout
Potassium 816 389 Yam
Magnesium 21 23 Brussels sprout
Sugar 0.5 2.2 Yam
Fiber 4.1 3.8 Yam
Copper 0.178 0.07 Yam
Zinc 0.24 0.42 Brussels sprout
Starch
Phosphorus 55 69 Brussels sprout
Sodium 9 25 Yam
Vitamin A 138 754 Brussels sprout
Vitamin E 0.35 0.88 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.112 0.139 Brussels sprout
Vitamin B2 0.032 0.09 Brussels sprout
Vitamin B3 0.552 0.745 Brussels sprout
Vitamin B5 0.314 0.309 Yam
Vitamin B6 0.293 0.219 Yam
Vitamin B12 0 0
Vitamin K 2.3 177 Brussels sprout
Folate 23 61 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.037 0.062 Yam
Monounsaturated Fat 0.006 0.023 Brussels sprout
Polyunsaturated fat 0.076 153 Brussels sprout
Tryptophan 0.012 0.037 Brussels sprout
Threonine 0.054 0.12 Brussels sprout
Isoleucine 0.052 0.132 Brussels sprout
Leucine 0.096 0.152 Brussels sprout
Lysine 0.059 0.154 Brussels sprout
Methionine 0.021 0.032 Brussels sprout
Phenylalanine 0.071 0.098 Brussels sprout
Valine 0.062 0.155 Brussels sprout
Histidine 0.034 0.076 Brussels sprout
Fructose 0.93 Brussels sprout

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. Brussels sprout - 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.