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, vitamin A, folate, vitamin C, vitamin B2, and calcium.
- 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.
- Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of yam is 51.
The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Broccoli, chinese, cooked.
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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 | +156.7% |
| Contains more CopperCopper | +149.2% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more ManganeseManganese | +40.5% |
| Contains more CalciumCalcium | +614.3% |
| Contains more ZincZinc | +95% |
| Contains less SodiumSodium | -12.5% |
| Contains more SeleniumSelenium | +85.7% |
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 B3Vitamin B3 | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +95.6% |
| Contains more Vitamin B6Vitamin B6 | +225.7% |
| Contains more Vitamin CVitamin C | +133.1% |
| Contains more Vitamin AVitamin A | +1266.7% |
| Contains more Vitamin EVitamin E | +41.2% |
| Contains more Vitamin B2Vitamin B2 | +421.4% |
| Contains more Vitamin KVitamin K | +3587% |
| Contains more FolateFolate | +518.8% |
| Contains more CholineCholine | +56.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 ProteinProtein | +30.7% |
| Contains more CarbsCarbs | +621.3% |
| Contains more FatsFats | +414.3% |
| Contains more WaterWater | +33.4% |
~equal in
Other
~0.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains less Sat. FatSaturated fat | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.3µg | 84.8µg | 69% |
| Folate | 16µg | 99µg | 21% |
| Vitamin C | 12.1mg | 28.2mg | 18% |
| Vitamin B6 | 0.228mg | 0.07mg | 12% |
| Potassium | 670mg | 261mg | 12% |
| Copper | 0.152mg | 0.061mg | 10% |
| Calcium | 14mg | 100mg | 9% |
| Vitamin B2 | 0.028mg | 0.146mg | 9% |
| Vitamin A | 6µg | 82µg | 8% |
| Carbs | 27.48g | 3.81g | 8% |
| Fiber | 3.9g | 2.5g | 6% |
| Calories | 116kcal | 22kcal | 5% |
| Manganese | 0.371mg | 0.264mg | 5% |
| Vitamin B5 | 0.311mg | 0.159mg | 3% |
| Choline | 16.2mg | 25.3mg | 2% |
| Polyunsaturated fat | 0.06g | 0.33g | 2% |
| Zinc | 0.2mg | 0.39mg | 2% |
| Vitamin E | 0.34mg | 0.48mg | 1% |
| Selenium | 0.7µg | 1.3µg | 1% |
| Protein | 1.49g | 1.14g | 1% |
| Vitamin B3 | 0.552mg | 0.437mg | 1% |
| Iron | 0.52mg | 0.56mg | 1% |
| Fats | 0.14g | 0.72g | 1% |
| Phosphorus | 49mg | 41mg | 1% |
| Net carbs | 23.58g | 1.31g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 0.49g | 0.84g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Vitamin B1 | 0.095mg | 0.095mg | 0% |
| Saturated fat | 0.029g | 0.11g | 0% |
| Monounsaturated fat | 0.005g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 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%
40%
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 is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.