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Yam vs. Chinese broccoli — In-Depth Nutrition Comparison

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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

Yam vs Chinese broccoli 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
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.
Yam
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
4% 94%
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%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
22% 10% 67%
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.
Yam Chinese broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Chinese broccoli Opinion
Net carbs 23.58g 1.31g Yam
Protein 1.49g 1.14g Yam
Fats 0.14g 0.72g Chinese broccoli
Carbs 27.48g 3.81g Yam
Calories 116kcal 22kcal Yam
Sugar 0.49g 0.84g Yam
Fiber 3.9g 2.5g Yam
Calcium 14mg 100mg Chinese broccoli
Iron 0.52mg 0.56mg Chinese broccoli
Magnesium 18mg 18mg
Phosphorus 49mg 41mg Yam
Potassium 670mg 261mg Yam
Sodium 8mg 7mg Chinese broccoli
Zinc 0.2mg 0.39mg Chinese broccoli
Copper 0.152mg 0.061mg Yam
Manganese 0.371mg 0.264mg Yam
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 122IU 1638IU Chinese broccoli
Vitamin A RAE 6µg 82µg Chinese broccoli
Vitamin E 0.34mg 0.48mg Chinese broccoli
Vitamin C 12.1mg 28.2mg Chinese broccoli
Vitamin B1 0.095mg 0.095mg
Vitamin B2 0.028mg 0.146mg Chinese broccoli
Vitamin B3 0.552mg 0.437mg Yam
Vitamin B5 0.311mg 0.159mg Yam
Vitamin B6 0.228mg 0.07mg Yam
Folate 16µg 99µg Chinese broccoli
Vitamin K 2.3µg 84.8µg Chinese broccoli
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g 0.11g Yam
Monounsaturated Fat 0.005g 0.05g Chinese broccoli
Polyunsaturated fat 0.06g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
48%
Chinese broccoli
Minerals Daily Need Coverage Score
23%
Yam
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.081g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 19)
Which food is cheaper?
Chinese broccoli
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.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.