Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Cabbage vs Yam - In-Depth Nutrition Comparison

Compare

Significant differences between Cabbage and Yam

  • Cabbage has more Vitamin K and Vitamin C, however Yam is richer in Potassium, Copper, Vitamin B6, Manganese and Fiber.
  • Cabbage covers your daily Vitamin K needs 61% more than Yam.
  • Yam has 2 times less Calcium than Cabbage. Cabbage has 40mg of Calcium, while Yam has 17mg.

Specific food types used in this comparison are Cabbage, raw and Yam, raw.

Infographic

Cabbage vs Yam infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Yam
Contains more Calcium +135.3%
Contains more Iron +14.9%
Contains more Potassium +380%
Contains more Magnesium +75%
Contains more Copper +836.8%
Contains more Zinc +33.3%
Contains more Phosphorus +111.5%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 12% 15% 9% 7% 5% 12% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Calcium +135.3%
Contains more Iron +14.9%
Contains more Potassium +380%
Contains more Magnesium +75%
Contains more Copper +836.8%
Contains more Zinc +33.3%
Contains more Phosphorus +111.5%
Contains less Sodium -50%

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
:
6
Yam
Contains more Vitamin C +114%
Contains more Vitamin B2 +25%
Contains more Vitamin K +3204.3%
Contains more Folate +87%
Contains more Vitamin A +40.8%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B3 +135.9%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +136.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 6% 3% 0% 16% 10% 5% 13% 29% 0% 190% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +114%
Contains more Vitamin B2 +25%
Contains more Vitamin K +3204.3%
Contains more Folate +87%
Contains more Vitamin A +40.8%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B3 +135.9%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +136.3%

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
35
Cabbage
19
Yam
Mineral Summary Score
10
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 the food
Protein
8%
Cabbage
9%
Yam
Carbohydrates
6%
Cabbage
28%
Yam
Fats
0%
Cabbage
1%
Yam

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.
Cabbage Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Cabbage Yam Opinion
Calories 25 118 Yam
Protein 1.28 1.53 Yam
Fats 0.1 0.17 Yam
Vitamin C 36.6 17.1 Cabbage
Carbs 5.8 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.54 Yam
Calcium 40 17 Cabbage
Potassium 170 816 Yam
Magnesium 12 21 Yam
Sugars 3.2 0.5 Yam
Fiber 2.5 4.1 Yam
Copper 0.019 0.178 Yam
Zinc 0.18 0.24 Yam
Starch 0 Cabbage
Phosphorus 26 55 Yam
Sodium 18 9 Yam
Vitamin A 98 138 Yam
Vitamin E 0.15 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.061 0.112 Yam
Vitamin B2 0.04 0.032 Cabbage
Vitamin B3 0.234 0.552 Yam
Vitamin B5 0.212 0.314 Yam
Vitamin B6 0.124 0.293 Yam
Vitamin B12 0 0
Vitamin K 76 2.3 Cabbage
Folate 43 23 Cabbage
Trans Fat 0 0
Saturated Fat 0.034 0.037 Cabbage
Monounsaturated Fat 0.017 0.006 Cabbage
Polyunsaturated fat 0.017 0.076 Yam
Tryptophan 0.011 0.012 Yam
Threonine 0.035 0.054 Yam
Isoleucine 0.03 0.052 Yam
Leucine 0.041 0.096 Yam
Lysine 0.044 0.059 Yam
Methionine 0.012 0.021 Yam
Phenylalanine 0.032 0.071 Yam
Valine 0.042 0.062 Yam
Histidine 0.022 0.034 Yam
Fructose 1.45 Cabbage

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 of the foods presented on this page can be found below.

  1. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.