Nutrient Comparison: Cooked Broccoli Raab VS Yam per 5 oz
Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Yam:
- 5 ounces of Cooked Broccoli Raab have 32.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 2.2 times more Vitamin C, 7.2 times more Vitamin E and 111.3 times more Vitamin K than Yam.
- While 5 oz of Raw Yam contain 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
- 5 ounces of Yam have insufficient amounts of Vitamin A and Vitamin K
- Both Cooked Broccoli Raab as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Yam:
- 5 ounces of Cooked Broccoli Raab have 6.9 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Selenium, 6.2 times more Sodium, 2.3 times more Zinc and 1.3 times more Water than Yam.
- While 5 oz of Raw Yam contain 2.4 times more Copper and 2.4 times more Potassium than Cooked Broccoli Raab.
- Both Cooked Broccoli Raab and Yam contain similar levels of Manganese per five ounces.
- 5 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Cooked Broccoli Raab have 16.8 times more Omega 3 and 2.5 times more Protein than Yam.
- While 5 oz of Raw Yam contain 4.7 times more Energy, 8.9 times more Carbohydrate and 1.5 times more Fiber than Cooked Broccoli Raab.
- 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- 5 ounces of Yam provide inadequate amounts of Omega 3
- Both Cooked Broccoli Raab as well as Raw Yam provide inadequate amounts of Omega 6 in five ounces.