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  6. Yam vs. Savoy cabbage

Yam vs. Savoy cabbage — In-Depth Nutrition Comparison

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What are the main differences between Yam and Savoy cabbage?

  • Yam is richer in Potassium, Copper, and Manganese, yet Savoy cabbage is richer in Vitamin K, Vitamin C, and Folate.
  • Savoy cabbage's daily need coverage for Vitamin K is 55% higher.
  • Yam has 3 times more Potassium than Savoy cabbage. Yam has 670mg of Potassium, while Savoy cabbage has 230mg.
  • Yam contains less Sugar.

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

Infographic

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

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
Yam
5
:
5
Savoy cabbage
Savoy cabbage
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%
Contains more Vitamin A +719.7%
Contains more Vitamin C +156.2%
Contains more Folate +400%
Contains more Vitamin K +2891.3%
Equal in Vitamin B2 - 0.03
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%
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%
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%
Contains more Vitamin A +719.7%
Contains more Vitamin C +156.2%
Contains more Folate +400%
Contains more Vitamin K +2891.3%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Savoy 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
40%
Savoy cabbage
Minerals Daily Need Coverage Score
23%
Yam
14%
Savoy cabbage

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