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  6. Savoy cabbage vs. Yam

Savoy cabbage vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Savoy cabbage and Yam?

  • Savoy cabbage is richer in Vitamin K, Vitamin C, and Folate, yet Yam is richer in Potassium, Copper, and Manganese.
  • Savoy cabbage's daily need coverage for Vitamin K is 55% higher.
  • Savoy cabbage has 5 times more Folate than Yam. Savoy cabbage has 80µg of Folate, while Yam has 16µg.
  • Yam contains less Sugar.

We used Cabbage, savoy, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Savoy cabbage vs Yam infographic
Infographic link

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.
Savoy cabbage
Savoy cabbage
4
:
6
Yam
Yam
Contains more Calcium +150%
Contains more Magnesium +55.6%
Contains more Zinc +35%
Contains more Selenium +28.6%
Contains more Iron +30%
Contains more Phosphorus +16.7%
Contains more Potassium +191.3%
Contains less Sodium -71.4%
Contains more Copper +145.2%
Contains more Manganese +106.1%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +150%
Contains more Magnesium +55.6%
Contains more Zinc +35%
Contains more Selenium +28.6%
Contains more Iron +30%
Contains more Phosphorus +16.7%
Contains more Potassium +191.3%
Contains less Sodium -71.4%
Contains more Copper +145.2%
Contains more Manganese +106.1%

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.
Savoy cabbage
Savoy cabbage
5
:
5
Yam
Yam
Contains more Vitamin A +719.7%
Contains more Vitamin C +156.2%
Contains more Folate +400%
Contains more Vitamin K +2891.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +66.3%
Contains more Vitamin B6 +20%
Equal in Vitamin B2 - 0.028
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +719.7%
Contains more Vitamin C +156.2%
Contains more Folate +400%
Contains more Vitamin K +2891.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +35.7%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +66.3%
Contains more Vitamin B6 +20%
Equal in Vitamin B2 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
3
:
2
Yam
Yam
Contains more Protein +34.2%
Contains more Water +29.8%
Contains more Fats +40%
Contains more Carbs +350.5%
Equal in Other - 0.76
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +34.2%
Contains more Water +29.8%
Contains more Fats +40%
Contains more Carbs +350.5%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
2
:
1
Yam
Yam
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +22.4%
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +22.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Savoy cabbage Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Savoy cabbage Yam Opinion
Net carbs 3g 23.58g Yam
Protein 2g 1.49g Savoy cabbage
Fats 0.1g 0.14g Yam
Carbs 6.1g 27.48g Yam
Calories 27kcal 116kcal Yam
Sugar 2.27g 0.49g Yam
Fiber 3.1g 3.9g Yam
Calcium 35mg 14mg Savoy cabbage
Iron 0.4mg 0.52mg Yam
Magnesium 28mg 18mg Savoy cabbage
Phosphorus 42mg 49mg Yam
Potassium 230mg 670mg Yam
Sodium 28mg 8mg Yam
Zinc 0.27mg 0.2mg Savoy cabbage
Copper 0.062mg 0.152mg Yam
Manganese 0.18mg 0.371mg Yam
Selenium 0.9µg 0.7µg Savoy cabbage
Vitamin A 1000IU 122IU Savoy cabbage
Vitamin A RAE 50µg 6µg Savoy cabbage
Vitamin E 0.17mg 0.34mg Yam
Vitamin C 31mg 12.1mg Savoy cabbage
Vitamin B1 0.07mg 0.095mg Yam
Vitamin B2 0.03mg 0.028mg Savoy cabbage
Vitamin B3 0.3mg 0.552mg Yam
Vitamin B5 0.187mg 0.311mg Yam
Vitamin B6 0.19mg 0.228mg Yam
Folate 80µg 16µg Savoy cabbage
Vitamin K 68.8µg 2.3µg Savoy cabbage
Tryptophan 0.02mg 0.012mg Savoy cabbage
Threonine 0.069mg 0.052mg Savoy cabbage
Isoleucine 0.101mg 0.05mg Savoy cabbage
Leucine 0.103mg 0.094mg Savoy cabbage
Lysine 0.094mg 0.058mg Savoy cabbage
Methionine 0.02mg 0.02mg
Phenylalanine 0.064mg 0.069mg Yam
Valine 0.085mg 0.06mg Savoy cabbage
Histidine 0.041mg 0.033mg Savoy cabbage
Saturated Fat 0.013g 0.029g Savoy cabbage
Monounsaturated Fat 0.007g 0.005g Savoy cabbage
Polyunsaturated fat 0.049g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy cabbage Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
40%
Savoy cabbage
15%
Yam
Minerals Daily Need Coverage Score
14%
Savoy cabbage
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 20mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.