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Broccoli vs. Yam — In-Depth Nutrition Comparison

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Important differences between broccoli and yam

  • Broccoli has more vitamin C, vitamin K, folate, vitamin A, vitamin B2, and vitamin B5; however, yam is richer in copper, potassium, manganese, and fiber.
  • Broccoli's daily need coverage for vitamin C is 86% more.
  • Broccoli contains 44 times more vitamin K than yam. Broccoli contains 101.6µg of vitamin K, while yam contains 2.3µg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of broccoli is 32.

The food varieties used in the comparison are Broccoli, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Broccoli vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Yam
Yam
4
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%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +235.7%
Contains more IronIron +40.4%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +34.7%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +112%
Contains more CopperCopper +210.2%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +76.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Yam
Yam
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +637.2%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin EVitamin E +129.4%
Contains more Vitamin B2Vitamin B2 +317.9%
Contains more Vitamin B3Vitamin B3 +15.8%
Contains more Vitamin B5Vitamin B5 +84.2%
Contains more Vitamin KVitamin K +4317.4%
Contains more FolateFolate +293.8%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B6Vitamin B6 +30.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Yam DV% diff.
Vitamin C 89.2mg 12.1mg 86%
Vitamin K 101.6µg 2.3µg 83%
Folate 63µg 16µg 12%
Copper 0.049mg 0.152mg 11%
Potassium 316mg 670mg 10%
Carbs 6.64g 27.48g 7%
Manganese 0.21mg 0.371mg 7%
Vitamin B2 0.117mg 0.028mg 7%
Fiber 2.6g 3.9g 5%
Vitamin B5 0.573mg 0.311mg 5%
Calories 34kcal 116kcal 4%
Vitamin B6 0.175mg 0.228mg 4%
Protein 2.82g 1.49g 3%
Calcium 47mg 14mg 3%
Iron 0.73mg 0.52mg 3%
Vitamin A 31µg 6µg 3%
Vitamin E 0.78mg 0.34mg 3%
Selenium 2.5µg 0.7µg 3%
Zinc 0.41mg 0.2mg 2%
Phosphorus 66mg 49mg 2%
Vitamin B1 0.071mg 0.095mg 2%
Magnesium 21mg 18mg 1%
Sodium 33mg 8mg 1%
Vitamin B3 0.639mg 0.552mg 1%
Fructose 0.68g 1%
Protein per 100 calories 8.3g 1.3g N/A
Calories per 10 g protein 121kcal 779kcal N/A
Weight per 100 calories 294g 86g N/A
Fats 0.37g 0.14g 0%
Net carbs 4.04g 23.58g N/A
Sugar 1.7g 0.49g N/A
Choline 18.7mg 16.2mg 0%
Saturated fat 0.039g 0.029g 0%
Monounsaturated fat 0.011g 0.005g 0%
Polyunsaturated fat 0.038g 0.06g 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.088mg 0.052mg 0%
Isoleucine 0.079mg 0.05mg 0%
Leucine 0.129mg 0.094mg 0%
Lysine 0.135mg 0.058mg 0%
Methionine 0.038mg 0.02mg 0%
Phenylalanine 0.117mg 0.069mg 0%
Valine 0.125mg 0.06mg 0%
Histidine 0.059mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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
Contains more ProteinProtein +89.3%
Contains more FatsFats +164.3%
Contains more WaterWater +27.3%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +313.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +120%
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +57.9%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.