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Napa cabbage vs. Yam — In-Depth Nutrition Comparison

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Differences between napa cabbage and yam

  • Yam is higher than napa cabbage in potassium, vitamin B6, vitamin C, copper, vitamin B1, manganese, vitamin B5, and phosphorus.
  • Yam's daily need coverage for potassium is 21% higher.
  • Napa cabbage has 2 times more folate than yam. While napa cabbage has 43µg of folate, yam has only 23µg.
  • Napa cabbage has a lower glycemic index (32) than yam (51).

The food types used in this comparison are Cabbage, napa, cooked and Yam, raw.

Infographic

Napa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +70.6%
Contains more IronIron +37%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +837.9%
Contains more CopperCopper +85.4%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +95.6%
Contains more SeleniumSelenium +75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Yam
Yam
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +85.7%
Contains more FolateFolate +87%
Contains more Vitamin CVitamin C +434.4%
Contains more Vitamin B1Vitamin B1 +2140%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +797.1%
Contains more Vitamin B6Vitamin B6 +691.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +38.4%
Contains more ProteinProtein +39.1%
Contains more CarbsCarbs +1150.2%
Contains more OtherOther +382.4%
~equal in Fats ~0.17g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage Yam
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Yam DV% diff.
Potassium 87mg 816mg 21%
Vitamin B6 0.037mg 0.293mg 20%
Fiber 4.1g 16%
Vitamin C 3.2mg 17.1mg 15%
Vitamin B1 0.005mg 0.112mg 9%
Carbs 2.23g 27.88g 9%
Copper 0.096mg 0.178mg 9%
Manganese 0.203mg 0.397mg 8%
Vitamin B5 0.035mg 0.314mg 6%
Folate 43µg 23µg 5%
Phosphorus 19mg 55mg 5%
Calories 12kcal 118kcal 5%
Choline 16.5mg 3%
Iron 0.74mg 0.54mg 3%
Magnesium 8mg 21mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.076g 1%
Vitamin A 13µg 7µg 1%
Calcium 29mg 17mg 1%
Selenium 0.4µg 0.7µg 1%
Protein 1.1g 1.53g 1%
Vitamin B2 0.025mg 0.032mg 1%
Vitamin B3 0.466mg 0.552mg 1%
Zinc 0.14mg 0.24mg 1%
Fats 0.17g 0.17g 0%
Net carbs 2.23g 23.78g N/A
Sugar 0.5g N/A
Sodium 11mg 9mg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Yam
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
6%
Napa cabbage
18%
Yam
Minerals Daily Need Coverage Score
12%
Napa cabbage
26%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 19)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.