Yam vs. Chinese broccoli — In-Depth Nutrition Comparison
Compare
Differences between Yam and Chinese broccoli
- Yam has more Vitamin B6, Potassium, Copper, and Fiber, while Chinese broccoli has more Vitamin K, Folate, Vitamin C, Vitamin B2, Calcium, and Vitamin A RAE.
- Chinese broccoli's daily need coverage for Vitamin K is 69% higher.
- Chinese broccoli contains 3 times less Vitamin B6 than Yam. Yam contains 0.228mg of Vitamin B6, while Chinese broccoli contains 0.07mg.
The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Broccoli, chinese, cooked.
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.
Contains
more
Phosphorus
+19.5%
Contains
more
Potassium
+156.7%
Contains
more
Copper
+149.2%
Contains
more
Manganese
+40.5%
Contains
more
Calcium
+614.3%
Contains
less
Sodium
-12.5%
Contains
more
Zinc
+95%
Contains
more
Selenium
+85.7%
Equal in Iron - 0.56
Equal in Magnesium - 18
Contains
more
Phosphorus
+19.5%
Contains
more
Potassium
+156.7%
Contains
more
Copper
+149.2%
Contains
more
Manganese
+40.5%
Contains
more
Calcium
+614.3%
Contains
less
Sodium
-12.5%
Contains
more
Zinc
+95%
Contains
more
Selenium
+85.7%
Equal in Iron - 0.56
Equal in Magnesium - 18
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.
3
Contains
more
Vitamin B3
+26.3%
Contains
more
Vitamin B5
+95.6%
Contains
more
Vitamin B6
+225.7%
Contains
more
Vitamin A
+1242.6%
Contains
more
Vitamin E
+41.2%
Contains
more
Vitamin C
+133.1%
Contains
more
Vitamin B2
+421.4%
Contains
more
Folate
+518.8%
Contains
more
Vitamin K
+3587%
Equal in Vitamin B1 - 0.095
Contains
more
Vitamin B3
+26.3%
Contains
more
Vitamin B5
+95.6%
Contains
more
Vitamin B6
+225.7%
Contains
more
Vitamin A
+1242.6%
Contains
more
Vitamin E
+41.2%
Contains
more
Vitamin C
+133.1%
Contains
more
Vitamin B2
+421.4%
Contains
more
Folate
+518.8%
Contains
more
Vitamin K
+3587%
Equal in Vitamin B1 - 0.095
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+30.7%
Contains
more
Carbs
+621.3%
Contains
more
Fats
+414.3%
Contains
more
Water
+33.4%
Equal in Other - 0.79
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Contains
more
Protein
+30.7%
Contains
more
Carbs
+621.3%
Contains
more
Fats
+414.3%
Contains
more
Water
+33.4%
Equal in Other - 0.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-73.6%
Contains
more
Monounsaturated Fat
+900%
Contains
more
Polyunsaturated fat
+450%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Contains
less
Saturated Fat
-73.6%
Contains
more
Monounsaturated Fat
+900%
Contains
more
Polyunsaturated fat
+450%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 23.58g | 1.31g | |
Protein | 1.49g | 1.14g | |
Fats | 0.14g | 0.72g | |
Carbs | 27.48g | 3.81g | |
Calories | 116kcal | 22kcal | |
Sugar | 0.49g | 0.84g | |
Fiber | 3.9g | 2.5g | |
Calcium | 14mg | 100mg | |
Iron | 0.52mg | 0.56mg | |
Magnesium | 18mg | 18mg | |
Phosphorus | 49mg | 41mg | |
Potassium | 670mg | 261mg | |
Sodium | 8mg | 7mg | |
Zinc | 0.2mg | 0.39mg | |
Copper | 0.152mg | 0.061mg | |
Manganese | 0.371mg | 0.264mg | |
Selenium | 0.7µg | 1.3µg | |
Vitamin A | 122IU | 1638IU | |
Vitamin A RAE | 6µg | 82µg | |
Vitamin E | 0.34mg | 0.48mg | |
Vitamin C | 12.1mg | 28.2mg | |
Vitamin B1 | 0.095mg | 0.095mg | |
Vitamin B2 | 0.028mg | 0.146mg | |
Vitamin B3 | 0.552mg | 0.437mg | |
Vitamin B5 | 0.311mg | 0.159mg | |
Vitamin B6 | 0.228mg | 0.07mg | |
Folate | 16µg | 99µg | |
Vitamin K | 2.3µg | 84.8µg | |
Tryptophan | 0.012mg | ||
Threonine | 0.052mg | ||
Isoleucine | 0.05mg | ||
Leucine | 0.094mg | ||
Lysine | 0.058mg | ||
Methionine | 0.02mg | ||
Phenylalanine | 0.069mg | ||
Valine | 0.06mg | ||
Histidine | 0.033mg | ||
Saturated Fat | 0.029g | 0.11g | |
Monounsaturated Fat | 0.005g | 0.05g | |
Polyunsaturated fat | 0.06g | 0.33g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
People also compare
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
15%
48%
Minerals Daily Need Coverage Score
23%
18%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.081g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 19)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.