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Cabbage vs. Yam — In-Depth Nutrition Comparison

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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
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.
:
9
Yam
Contains more Calcium +135.3%
Contains more Iron +14.9%
Contains more Magnesium +75%
Contains more Phosphorus +111.5%
Contains more Potassium +380%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +836.8%
Contains more Manganese +148.1%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +135.3%
Contains more Iron +14.9%
Contains more Magnesium +75%
Contains more Phosphorus +111.5%
Contains more Potassium +380%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +836.8%
Contains more Manganese +148.1%
Contains more Selenium +133.3%

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.
:
6
Yam
Contains more Vitamin C +114%
Contains more Vitamin B2 +25%
Contains more Folate +87%
Contains more Vitamin K +3204.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
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 C +114%
Contains more Vitamin B2 +25%
Contains more Folate +87%
Contains more Vitamin K +3204.3%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Yam
Contains more Water +32.4%
Contains more Protein +19.5%
Contains more Fats +70%
Contains more Carbs +380.7%
Contains more Other +28.1%
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +32.4%
Contains more Protein +19.5%
Contains more Fats +70%
Contains more Carbs +380.7%
Contains more Other +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated fat +347.1%
Equal in Saturated Fat - 0.037
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +183.3%
Contains more Polyunsaturated fat +347.1%
Equal in Saturated Fat - 0.037

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage Yam
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cabbage Yam Opinion
Net carbs 3.3g 23.78g Yam
Protein 1.28g 1.53g Yam
Fats 0.1g 0.17g Yam
Carbs 5.8g 27.88g Yam
Calories 25kcal 118kcal Yam
Fructose 1.45g Cabbage
Sugar 3.2g 0.5g Yam
Fiber 2.5g 4.1g Yam
Calcium 40mg 17mg Cabbage
Iron 0.47mg 0.54mg Yam
Magnesium 12mg 21mg Yam
Phosphorus 26mg 55mg Yam
Potassium 170mg 816mg Yam
Sodium 18mg 9mg Yam
Zinc 0.18mg 0.24mg Yam
Copper 0.019mg 0.178mg Yam
Manganese 0.16mg 0.397mg Yam
Selenium 0.3µg 0.7µg Yam
Vitamin A 98IU 138IU Yam
Vitamin A RAE 5µg 7µg Yam
Vitamin E 0.15mg 0.35mg Yam
Vitamin C 36.6mg 17.1mg Cabbage
Vitamin B1 0.061mg 0.112mg Yam
Vitamin B2 0.04mg 0.032mg Cabbage
Vitamin B3 0.234mg 0.552mg Yam
Vitamin B5 0.212mg 0.314mg Yam
Vitamin B6 0.124mg 0.293mg Yam
Folate 43µg 23µg Cabbage
Vitamin K 76µg 2.3µg Cabbage
Tryptophan 0.011mg 0.012mg Yam
Threonine 0.035mg 0.054mg Yam
Isoleucine 0.03mg 0.052mg Yam
Leucine 0.041mg 0.096mg Yam
Lysine 0.044mg 0.059mg Yam
Methionine 0.012mg 0.021mg Yam
Phenylalanine 0.032mg 0.071mg Yam
Valine 0.042mg 0.062mg Yam
Histidine 0.022mg 0.034mg Yam
Saturated Fat 0.034g 0.037g Cabbage
Monounsaturated Fat 0.017g 0.006g Cabbage
Polyunsaturated fat 0.017g 0.076g Yam

Which food is preferable for your diet?

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

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
35%
Cabbage
19%
Yam
Minerals Daily Need Coverage Score
10%
Cabbage
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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 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. 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.