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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.

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.
Contains more Calcium +70.6%
Contains more Iron +37%
Contains more Magnesium +162.5%
Contains more Phosphorus +189.5%
Contains more Potassium +837.9%
Contains less Sodium -18.2%
Contains more Zinc +71.4%
Contains more Copper +85.4%
Contains more Manganese +95.6%
Contains more Selenium +75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +70.6%
Contains more Iron +37%
Contains more Magnesium +162.5%
Contains more Phosphorus +189.5%
Contains more Potassium +837.9%
Contains less Sodium -18.2%
Contains more Zinc +71.4%
Contains more Copper +85.4%
Contains more Manganese +95.6%
Contains more Selenium +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.
:
8
Yam
Contains more Vitamin A +90.6%
Contains more Folate +87%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +2140%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +691.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 +90.6%
Contains more Folate +87%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +2140%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +691.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +38.4%
Contains more Protein +39.1%
Contains more Carbs +1150.2%
Contains more Other +382.4%
Equal in Fats - 0.17
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +38.4%
Contains more Protein +39.1%
Contains more Carbs +1150.2%
Contains more Other +382.4%
Equal in Fats - 0.17

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 Opinion
Net carbs 2.23g 23.78g Yam
Protein 1.1g 1.53g Yam
Fats 0.17g 0.17g
Carbs 2.23g 27.88g Yam
Calories 12kcal 118kcal Yam
Sugar 0.5g Napa cabbage
Fiber 4.1g Yam
Calcium 29mg 17mg Napa cabbage
Iron 0.74mg 0.54mg Napa cabbage
Magnesium 8mg 21mg Yam
Phosphorus 19mg 55mg Yam
Potassium 87mg 816mg Yam
Sodium 11mg 9mg Yam
Zinc 0.14mg 0.24mg Yam
Copper 0.096mg 0.178mg Yam
Manganese 0.203mg 0.397mg Yam
Selenium 0.4µg 0.7µg Yam
Vitamin A 263IU 138IU Napa cabbage
Vitamin A RAE 13µg 7µg Napa cabbage
Vitamin E 0.35mg Yam
Vitamin C 3.2mg 17.1mg Yam
Vitamin B1 0.005mg 0.112mg Yam
Vitamin B2 0.025mg 0.032mg Yam
Vitamin B3 0.466mg 0.552mg Yam
Vitamin B5 0.035mg 0.314mg Yam
Vitamin B6 0.037mg 0.293mg Yam
Folate 43µg 23µg Napa cabbage
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g Napa cabbage
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Yam
Low Fats diet Equal
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
7%
Napa cabbage
19%
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.