Comparing Nutrients in 500 calories Boiled BroccoliVS Yam
Weight per 500 calories
Boiled Broccoli
1429g
Yam
424g
Raw Yam has 3.4 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.
Discover which food has more nutrients per 500 calories - Boiled Broccoli or Yam?
Discover which food has more nutrients per 500 calories - Boiled Broccoli or Yam?
Lets compare vitamin content per 500 calories of Boiled Broccoli vs Yam:
500 calories of Boiled Broccoli have 37.1 times more Vitamin A, 1.9 times more Vitamin B1, 13 times more Vitamin B2, 3.4 times more Vitamin B3, 6.6 times more Vitamin B5, 2.3 times more Vitamin B6, 15.8 times more Vitamin B9, 12.8 times more Vitamin C, 14 times more Vitamin E and 206.8 times more Vitamin K than Yam.
500 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Boiled and Drained Broccoli as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Boiled Broccoli vs Yam:
500 calories of Boiled Broccoli have 7.9 times more Calcium, 4.2 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium, 7.7 times more Selenium, 15.4 times more Sodium, 6.3 times more Zinc and 4.3 times more Water than Yam.
Both Boiled Broccoli and Yam contain similar levels of Copper per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Boiled Broccoli have 33.4 times more Omega 3, 9.4 times more Sugars, 2.7 times more Fiber and 5.2 times more Protein than Yam.
Both Boiled Broccoli and Yam offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Yam provide inadequate amounts of Omega 3
Both Boiled and Drained Broccoli as well as Raw Yam provide inadequate amounts of Omega 6 in 500 calories.