Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Yam

Chinese cabbage vs. Yam — In-Depth Nutrition Comparison

Compare

How are Chinese cabbage and Yam different?

  • Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium, while Yam is higher in Copper, Potassium, Fiber, and Manganese.
  • Chinese cabbage covers your daily need of Vitamin C 37% more than Yam.
  • Chinese cabbage contains 37 times more Vitamin A RAE than Yam. Chinese cabbage contains 223µg of Vitamin A RAE, while Yam contains 6µg.

Cabbage, chinese (pak-choi), raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Chinese 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.
Chinese cabbage
Chinese cabbage
3
:
7
Yam
Yam
Contains more Calcium +650%
Contains more Iron +53.8%
Contains more Phosphorus +32.4%
Contains more Potassium +165.9%
Contains less Sodium -87.7%
Contains more Copper +623.8%
Contains more Manganese +133.3%
Contains more Selenium +40%
Equal in Magnesium - 18
Equal in Zinc - 0.2
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +650%
Contains more Iron +53.8%
Contains more Phosphorus +32.4%
Contains more Potassium +165.9%
Contains less Sodium -87.7%
Contains more Copper +623.8%
Contains more Manganese +133.3%
Contains more Selenium +40%
Equal in Magnesium - 18
Equal in Zinc - 0.2

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.
Chinese cabbage
Chinese cabbage
5
:
5
Yam
Yam
Contains more Vitamin A +3562.3%
Contains more Vitamin C +271.9%
Contains more Vitamin B2 +150%
Contains more Folate +312.5%
Contains more Vitamin K +1878.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +253.4%
Contains more Vitamin B6 +17.5%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 +3562.3%
Contains more Vitamin C +271.9%
Contains more Vitamin B2 +150%
Contains more Folate +312.5%
Contains more Vitamin K +1878.3%
Contains more Vitamin E +277.8%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +253.4%
Contains more Vitamin B6 +17.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
4
:
1
Yam
Yam
Contains more Fats +42.9%
Contains more Water +35.9%
Contains more Carbs +1160.6%
Equal in Protein - 1.49
Equal in Other - 0.76
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 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 Fats +42.9%
Contains more Water +35.9%
Contains more Carbs +1160.6%
Equal in Protein - 1.49
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Yam
Yam
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +60%
Equal in Saturated Fat - 0.029
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +60%
Equal in Saturated Fat - 0.029

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese 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 Chinese cabbage Yam Opinion
Net carbs 1.18g 23.58g Yam
Protein 1.5g 1.49g Chinese cabbage
Fats 0.2g 0.14g Chinese cabbage
Carbs 2.18g 27.48g Yam
Calories 13kcal 116kcal Yam
Sugar 1.18g 0.49g Yam
Fiber 1g 3.9g Yam
Calcium 105mg 14mg Chinese cabbage
Iron 0.8mg 0.52mg Chinese cabbage
Magnesium 19mg 18mg Chinese cabbage
Phosphorus 37mg 49mg Yam
Potassium 252mg 670mg Yam
Sodium 65mg 8mg Yam
Zinc 0.19mg 0.2mg Yam
Copper 0.021mg 0.152mg Yam
Manganese 0.159mg 0.371mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 4468IU 122IU Chinese cabbage
Vitamin A RAE 223µg 6µg Chinese cabbage
Vitamin E 0.09mg 0.34mg Yam
Vitamin C 45mg 12.1mg Chinese cabbage
Vitamin B1 0.04mg 0.095mg Yam
Vitamin B2 0.07mg 0.028mg Chinese cabbage
Vitamin B3 0.5mg 0.552mg Yam
Vitamin B5 0.088mg 0.311mg Yam
Vitamin B6 0.194mg 0.228mg Yam
Folate 66µg 16µg Chinese cabbage
Vitamin K 45.5µg 2.3µg Chinese cabbage
Tryptophan 0.015mg 0.012mg Chinese cabbage
Threonine 0.049mg 0.052mg Yam
Isoleucine 0.085mg 0.05mg Chinese cabbage
Leucine 0.088mg 0.094mg Yam
Lysine 0.089mg 0.058mg Chinese cabbage
Methionine 0.009mg 0.02mg Yam
Phenylalanine 0.044mg 0.069mg Yam
Valine 0.066mg 0.06mg Chinese cabbage
Histidine 0.026mg 0.033mg Yam
Saturated Fat 0.027g 0.029g Chinese cabbage
Monounsaturated Fat 0.015g 0.005g Chinese cabbage
Polyunsaturated fat 0.096g 0.06g Chinese cabbage

Which food is preferable for your diet?

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

People also compare

Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage
Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava

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
56%
Chinese cabbage
15%
Yam
Minerals Daily Need Coverage Score
16%
Chinese cabbage
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 57mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.