Comparing Nutrients in 100 calories BroccoliVS Yam
Weight per 100 calories
Broccoli
294g
Yam
84.7g
Raw Yam has 3.5 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.
Discover which food has more nutrients per 100 calories - Broccoli or Yam?
Discover which food has more nutrients per 100 calories - Broccoli or Yam?
Lets compare vitamin content per 100 calories of Broccoli vs Yam:
100 calories of Broccoli have 15.4 times more Vitamin A, 2.2 times more Vitamin B1, 12.7 times more Vitamin B2, 4 times more Vitamin B3, 6.3 times more Vitamin B5, 2.1 times more Vitamin B6, 9.5 times more Vitamin B9, 18.1 times more Vitamin C, 7.7 times more Vitamin E and 153.3 times more Vitamin K than Yam.
100 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Broccoli vs Yam:
100 calories of Broccoli have 9.6 times more Calcium, 4.7 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 12.4 times more Selenium, 12.7 times more Sodium, 5.9 times more Zinc and 4.5 times more Water than Yam.
Both Broccoli and Yam contain similar levels of Copper per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Broccoli have 18.2 times more Omega 3, 11.8 times more Sugars, 2.2 times more Fiber and 6.4 times more Protein than Yam.
Both Broccoli and Yam offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.