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Yam vs. Napa cabbage — In-Depth Nutrition Comparison

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Important differences between Yam and Napa cabbage

  • Yam has more Potassium, Vitamin B6, Vitamin C, Vitamin B1, Manganese, Copper, and Vitamin B5, however, Napa cabbage is richer in Folate.
  • Yam's daily need coverage for Potassium is 17% more.
  • Yam contains 19 times more Vitamin B1 than Napa cabbage. Yam contains 0.095mg of Vitamin B1, while Napa cabbage contains 0.005mg.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Cabbage, napa, cooked.

Infographic

Yam vs Napa cabbage 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.
Contains more Magnesium +125%
Contains more Phosphorus +157.9%
Contains more Potassium +670.1%
Contains less Sodium -27.3%
Contains more Zinc +42.9%
Contains more Copper +58.3%
Contains more Manganese +82.8%
Contains more Selenium +75%
Contains more Calcium +107.1%
Contains more Iron +42.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +125%
Contains more Phosphorus +157.9%
Contains more Potassium +670.1%
Contains less Sodium -27.3%
Contains more Zinc +42.9%
Contains more Copper +58.3%
Contains more Manganese +82.8%
Contains more Selenium +75%
Contains more Calcium +107.1%
Contains more Iron +42.3%

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.
Yam
8
:
Contains more Vitamin C +278.1%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +788.6%
Contains more Vitamin B6 +516.2%
Contains more Vitamin A +115.6%
Contains more Folate +168.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +278.1%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +788.6%
Contains more Vitamin B6 +516.2%
Contains more Vitamin A +115.6%
Contains more Folate +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.5%
Contains more Carbs +1132.3%
Contains more Other +347.1%
Contains more Fats +21.4%
Contains more Water +37.4%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +35.5%
Contains more Carbs +1132.3%
Contains more Other +347.1%
Contains more Fats +21.4%
Contains more Water +37.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Napa cabbage Opinion
Net carbs 23.58g 2.23g Yam
Protein 1.49g 1.1g Yam
Fats 0.14g 0.17g Napa cabbage
Carbs 27.48g 2.23g Yam
Calories 116kcal 12kcal Yam
Sugar 0.49g Napa cabbage
Fiber 3.9g Yam
Calcium 14mg 29mg Napa cabbage
Iron 0.52mg 0.74mg Napa cabbage
Magnesium 18mg 8mg Yam
Phosphorus 49mg 19mg Yam
Potassium 670mg 87mg Yam
Sodium 8mg 11mg Yam
Zinc 0.2mg 0.14mg Yam
Copper 0.152mg 0.096mg Yam
Manganese 0.371mg 0.203mg Yam
Selenium 0.7µg 0.4µg Yam
Vitamin A 122IU 263IU Napa cabbage
Vitamin A RAE 6µg 13µg Napa cabbage
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 3.2mg Yam
Vitamin B1 0.095mg 0.005mg Yam
Vitamin B2 0.028mg 0.025mg Yam
Vitamin B3 0.552mg 0.466mg Yam
Vitamin B5 0.311mg 0.035mg Yam
Vitamin B6 0.228mg 0.037mg Yam
Folate 16µg 43µg Napa cabbage
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g Napa cabbage
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Napa cabbage
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
15%
Yam
7%
Napa cabbage
Minerals Daily Need Coverage Score
23%
Yam
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 19)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.