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Yam vs Red cabbage - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 3.33g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Red cabbage
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Yam
47
Red cabbage
Mineral Summary Score
19
Yam
10
Red cabbage

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Potassium +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Contains more Iron +48.1%
Contains more Calcium +164.7%
Equal in Zinc - 0.22
Contains more Potassium +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Contains more Iron +48.1%
Contains more Calcium +164.7%
Equal in Zinc - 0.22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Vitamin C +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Vitamin C +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
9%
Red cabbage
Carbohydrates
28%
Yam
7%
Red cabbage
Fats
1%
Yam
1%
Red cabbage

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Red cabbage Opinion
Calories 118 31 Yam
Protein 1.53 1.43 Yam
Fats 0.17 0.16 Yam
Vitamin C 17.1 57 Red cabbage
Carbs 27.88 7.37 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.8 Red cabbage
Calcium 17 45 Red cabbage
Potassium 816 243 Yam
Magnesium 21 16 Yam
Sugars 0.5 3.83 Red cabbage
Fiber 4.1 2.1 Yam
Copper 0.178 0.017 Yam
Zinc 0.24 0.22 Yam
Starch 0 Red cabbage
Phosphorus 55 30 Yam
Sodium 9 27 Yam
Vitamin A 138 1116 Red cabbage
Vitamin E 0.35 0.11 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.064 Yam
Vitamin B2 0.032 0.069 Red cabbage
Vitamin B3 0.552 0.418 Yam
Vitamin B5 0.314 0.147 Yam
Vitamin B6 0.293 0.209 Yam
Vitamin B12 0 0
Vitamin K 2.3 38.2 Red cabbage
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.021 Red cabbage
Monounsaturated Fat 0.006 0.012 Red cabbage
Polyunsaturated fat 0.076 0.08 Red cabbage
Tryptophan 0.012 0.012
Threonine 0.054 0.039 Yam
Isoleucine 0.052 0.034 Yam
Leucine 0.096 0.046 Yam
Lysine 0.059 0.049 Yam
Methionine 0.021 0.014 Yam
Phenylalanine 0.071 0.036 Yam
Valine 0.062 0.048 Yam
Histidine 0.034 0.024 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.