Nutrient Comparison: Yam VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Yam versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Yam vs Broccoli Raab:
- 14 ounces of Yam have 1.7 times more Vitamin B6 than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 18.7 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B9, 4.6 times more Vitamin E and 97.4 times more Vitamin K than Raw Yam.
- Both Yam and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
- 14 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Raw Yam as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Yam vs Broccoli Raab:
- 14 ounces of Yam have 4.2 times more Copper and 4.2 times more Potassium than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 6.4 times more Calcium, 4 times more Iron, 1.3 times more Phosphorus, 3.7 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Raw Yam.
- Both Yam and Broccoli Raab contain similar levels of Magnesium and Manganese per 14 ounces.
- 14 ounces of Yam lack sufficient amounts of Calcium
- Both Raw Yam as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Yam have 5.4 times more Energy, 9.8 times more Carbohydrate and 1.5 times more Fiber than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 15.8 times more Omega 3 and 2.1 times more Protein than Raw Yam.
- 14 ounces of Yam provide inadequate amounts of Omega 3
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- Both Raw Yam as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.