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Chinese cabbage vs Yam - In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and Yam?

  • Chinese cabbage is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, and Calcium, yet Yam is higher in Copper, Potassium, Fiber, Manganese, and Vitamin B6.
  • Chinese cabbage's daily need coverage for Vitamin K is 36% more.
  • Chinese cabbage has 32 times more Vitamin A RAE than Yam. While Chinese cabbage has 223µg of Vitamin A RAE, Yam has only 7µg.

We used Cabbage, chinese (pak-choi), raw and Yam, raw types in this article.

Infographic

Chinese cabbage vs Yam infographic
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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
Contains more Calcium +517.6%
Contains more Iron +48.1%
Contains more Magnesium +10.5%
Contains more Phosphorus +48.6%
Contains more Potassium +223.8%
Contains less Sodium -86.2%
Contains more Zinc +26.3%
Contains more Copper +747.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +517.6%
Contains more Iron +48.1%
Contains more Magnesium +10.5%
Contains more Phosphorus +48.6%
Contains more Potassium +223.8%
Contains less Sodium -86.2%
Contains more Zinc +26.3%
Contains more Copper +747.6%

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
:
5
Yam
Contains more Vitamin A +3137.7%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +118.8%
Contains more Folate +187%
Contains more Vitamin K +1878.3%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +256.8%
Contains more Vitamin B6 +51%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +3137.7%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +118.8%
Contains more Folate +187%
Contains more Vitamin K +1878.3%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +256.8%
Contains more Vitamin B6 +51%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 23.78g Yam
Protein 1.5g 1.53g Yam
Fats 0.2g 0.17g Chinese cabbage
Carbs 2.18g 27.88g Yam
Calories 13kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 1.18g 0.5g Yam
Fiber 1g 4.1g Yam
Calcium 105mg 17mg Chinese cabbage
Iron 0.8mg 0.54mg Chinese cabbage
Magnesium 19mg 21mg Yam
Phosphorus 37mg 55mg Yam
Potassium 252mg 816mg Yam
Sodium 65mg 9mg Yam
Zinc 0.19mg 0.24mg Yam
Copper 0.021mg 0.178mg Yam
Vitamin A 4468IU 138IU Chinese cabbage
Vitamin E 0.09mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 17.1mg Chinese cabbage
Vitamin B1 0.04mg 0.112mg Yam
Vitamin B2 0.07mg 0.032mg Chinese cabbage
Vitamin B3 0.5mg 0.552mg Yam
Vitamin B5 0.088mg 0.314mg Yam
Vitamin B6 0.194mg 0.293mg Yam
Folate 66µg 23µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 2.3µg Chinese cabbage
Tryptophan 0.015mg 0.012mg Chinese cabbage
Threonine 0.049mg 0.054mg Yam
Isoleucine 0.085mg 0.052mg Chinese cabbage
Leucine 0.088mg 0.096mg Yam
Lysine 0.089mg 0.059mg Chinese cabbage
Methionine 0.009mg 0.021mg Yam
Phenylalanine 0.044mg 0.071mg Yam
Valine 0.066mg 0.062mg Chinese cabbage
Histidine 0.026mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.037g Chinese cabbage
Monounsaturated Fat 0.015g 0.006g Chinese cabbage
Polyunsaturated fat 0.096g 0.076g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
19
Yam
Mineral Summary Score
17
Chinese cabbage
25
Yam

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 food.
Protein
9%
Chinese cabbage
9%
Yam
Carbohydrates
2%
Chinese cabbage
28%
Yam
Fats
1%
Chinese cabbage
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 56mg)
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 - 0.01g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170071/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.