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  6. Brussels sprouts vs. Yam

Brussels sprouts vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Brussels sprouts and yam

  • Brussels sprouts have more vitamin K, vitamin C, folate, and iron; however, yam is richer in copper, potassium, and carbs.
  • Brussels sprouts cover your daily vitamin K needs 146% more than yam.
  • Yam has 7 times less vitamin C than Brussels sprouts. Brussels sprouts have 85mg of vitamin C, while yam has 12.1mg.

Specific food types used in this comparison are Brussels sprouts, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Brussels sprouts vs Yam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +27.8%
Contains more CalciumCalcium +200%
Contains more IronIron +169.2%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +40.8%
Contains more SeleniumSelenium +128.6%
Contains more PotassiumPotassium +72.2%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +10.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 283% 0% 13% 18% 35% 21% 14% 19% 51% 0% 443% 46%
Yam
Yam
0
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 +602.5%
Contains more Vitamin AVitamin A +533.3%
Contains more Vitamin EVitamin E +158.8%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin KVitamin K +7595.7%
Contains more FolateFolate +281.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B6 ~0.228mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Yam DV% diff.
Polyunsaturated fat 153g 0.06g 1020%
Vitamin K 177µg 2.3µg 146%
Vitamin C 85mg 12.1mg 81%
Iron 1.4mg 0.52mg 11%
Folate 61µg 16µg 11%
Copper 0.07mg 0.152mg 9%
Potassium 389mg 670mg 8%
Carbs 8.95g 27.48g 6%
Vitamin B2 0.09mg 0.028mg 5%
Calories 43kcal 116kcal 4%
Protein 3.38g 1.49g 4%
Vitamin A 38µg 6µg 4%
Vitamin E 0.88mg 0.34mg 4%
Vitamin B1 0.139mg 0.095mg 4%
Calcium 42mg 14mg 3%
Phosphorus 69mg 49mg 3%
Zinc 0.42mg 0.2mg 2%
Selenium 1.6µg 0.7µg 2%
Magnesium 23mg 18mg 1%
Sodium 25mg 8mg 1%
Manganese 0.337mg 0.371mg 1%
Vitamin B3 0.745mg 0.552mg 1%
Vitamin B6 0.219mg 0.228mg 1%
Choline 19.1mg 16.2mg 1%
Fructose 0.93g 1%
Protein per 100 calories 7.9g 1.3g N/A
Calories per 10 g protein 127kcal 779kcal N/A
Weight per 100 calories 233g 86g N/A
Fats 0.3g 0.14g 0%
Net carbs 5.15g 23.58g N/A
Sugar 2.2g 0.49g N/A
Fiber 3.8g 3.9g 0%
Vitamin B5 0.309mg 0.311mg 0%
Saturated fat 0.062g 0.029g 0%
Monounsaturated fat 0.023g 0.005g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.12mg 0.052mg 0%
Isoleucine 0.132mg 0.05mg 0%
Leucine 0.152mg 0.094mg 0%
Lysine 0.154mg 0.058mg 0%
Methionine 0.032mg 0.02mg 0%
Phenylalanine 0.098mg 0.069mg 0%
Valine 0.155mg 0.06mg 0%
Histidine 0.076mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +126.8%
Contains more FatsFats +114.3%
Contains more WaterWater +22.6%
Contains more CarbsCarbs +207%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Yam
Yam
1
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 +360%
Contains more Poly. FatPolyunsaturated fat +254900%
Contains less Sat. FatSaturated fat -53.2%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.