Napa cabbage vs. Yam — In-Depth Nutrition Comparison
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Important differences between Napa cabbage and Yam
- Napa cabbage has more Folate, however, Yam is richer in Potassium, Vitamin B6, Vitamin C, Vitamin B1, Manganese, Copper, and Vitamin B5.
- Yam's daily need coverage for Potassium is 17% more.
- Napa cabbage contains 3 times more Folate than Yam. Napa cabbage contains 43µg of Folate, while Yam contains 16µg.
The food varieties used in the comparison are Cabbage, napa, cooked and Yam, cooked, boiled, drained, or baked, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+107.1%
Contains
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Iron
+42.3%
Contains
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Magnesium
+125%
Contains
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Phosphorus
+157.9%
Contains
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Potassium
+670.1%
Contains
less
Sodium
-27.3%
Contains
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Zinc
+42.9%
Contains
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Copper
+58.3%
Contains
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Manganese
+82.8%
Contains
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Selenium
+75%
Contains
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Calcium
+107.1%
Contains
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Iron
+42.3%
Contains
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Magnesium
+125%
Contains
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Phosphorus
+157.9%
Contains
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Potassium
+670.1%
Contains
less
Sodium
-27.3%
Contains
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Zinc
+42.9%
Contains
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Copper
+58.3%
Contains
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Manganese
+82.8%
Contains
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Selenium
+75%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+115.6%
Contains
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Folate
+168.8%
Contains
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Vitamin C
+278.1%
Contains
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Vitamin B1
+1800%
Contains
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Vitamin B2
+12%
Contains
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Vitamin B3
+18.5%
Contains
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Vitamin B5
+788.6%
Contains
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Vitamin B6
+516.2%
Contains
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Vitamin A
+115.6%
Contains
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Folate
+168.8%
Contains
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Vitamin C
+278.1%
Contains
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Vitamin B1
+1800%
Contains
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Vitamin B2
+12%
Contains
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Vitamin B3
+18.5%
Contains
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Vitamin B5
+788.6%
Contains
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Vitamin B6
+516.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+21.4%
Contains
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Water
+37.4%
Contains
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Protein
+35.5%
Contains
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Carbs
+1132.3%
Contains
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Other
+347.1%
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Fats
+21.4%
Contains
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Water
+37.4%
Contains
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Protein
+35.5%
Contains
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Carbs
+1132.3%
Contains
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Other
+347.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.23g | 23.58g |
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| Protein | 1.1g | 1.49g |
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| Fats | 0.17g | 0.14g |
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| Carbs | 2.23g | 27.48g |
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| Calories | 12kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Calcium | 29mg | 14mg |
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| Iron | 0.74mg | 0.52mg |
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| Magnesium | 8mg | 18mg |
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| Phosphorus | 19mg | 49mg |
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| Potassium | 87mg | 670mg |
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| Sodium | 11mg | 8mg |
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| Zinc | 0.14mg | 0.2mg |
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| Copper | 0.096mg | 0.152mg |
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| Manganese | 0.203mg | 0.371mg |
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| Selenium | 0.4µg | 0.7µg |
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| Vitamin A | 263IU | 122IU |
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| Vitamin A RAE | 13µg | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 3.2mg | 12.1mg |
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| Vitamin B1 | 0.005mg | 0.095mg |
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| Vitamin B2 | 0.025mg | 0.028mg |
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| Vitamin B3 | 0.466mg | 0.552mg |
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| Vitamin B5 | 0.035mg | 0.311mg |
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| Vitamin B6 | 0.037mg | 0.228mg |
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| Folate | 43µg | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.029g |
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| Monounsaturated Fat | 0.005g |
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| Polyunsaturated fat | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
15%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Napa cabbage is lower in glycemic index (difference - 19)
Which food is cheaper?
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)