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Red cabbage vs Yam - In-Depth Nutrition Comparison

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Summary of differences between Red cabbage and Yam

  • Red cabbage has more Vitamin C, Vitamin K, and Vitamin A, while Yam has more Copper, Potassium, Fiber, Manganese, and Vitamin B6.
  • Red cabbage covers your daily need of Vitamin C 44% more than Yam.
  • Red cabbage contains 17 times more Vitamin K than Yam. While Red cabbage contains 38.2µg of Vitamin K, Yam contains only 2.3µg.

These are the specific foods used in this comparison Cabbage, red, raw and Yam, raw.

Infographic

Red 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 Iron +48.1%
Contains more Calcium +164.7%
Contains more Potassium +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Equal in Zinc - 0.24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 14% 22% 12% 6% 6% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +48.1%
Contains more Calcium +164.7%
Contains more Potassium +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Equal in Zinc - 0.24

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 +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Folate +27.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 190% 67% 3% 0% 16% 16% 8% 9% 49% 0% 96% 14%
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 +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Folate +27.8%

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
39
Red cabbage
19
Yam
Mineral Summary Score
13
Red 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%
Red cabbage
9%
Yam
Carbohydrates
7%
Red cabbage
28%
Yam
Fats
1%
Red cabbage
1%
Yam

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.
Red 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Red cabbage
Red 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.

All nutrients comparison - raw data values

Nutrient Red cabbage Yam Opinion
Calories 31 118 Yam
Protein 1.43 1.53 Yam
Fats 0.16 0.17 Yam
Vitamin C 57 17.1 Red cabbage
Net carbs 5.269999980926514 23.780000686645508 Yam
Carbs 7.37 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.54 Red cabbage
Calcium 45 17 Red cabbage
Potassium 243 816 Yam
Magnesium 16 21 Yam
Sugar 3.83 0.5 Yam
Fiber 2.1 4.1 Yam
Copper 0.017 0.178 Yam
Zinc 0.22 0.24 Yam
Starch 0 Red cabbage
Phosphorus 30 55 Yam
Sodium 27 9 Yam
Vitamin A 1116 138 Red cabbage
Vitamin E 0.11 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.064 0.112 Yam
Vitamin B2 0.069 0.032 Red cabbage
Vitamin B3 0.418 0.552 Yam
Vitamin B5 0.147 0.314 Yam
Vitamin B6 0.209 0.293 Yam
Vitamin B12 0 0
Vitamin K 38.2 2.3 Red cabbage
Folate 18 23 Yam
Trans Fat 0 0
Saturated Fat 0.021 0.037 Red cabbage
Monounsaturated Fat 0.012 0.006 Red cabbage
Polyunsaturated fat 0.08 0.076 Red cabbage
Tryptophan 0.012 0.012
Threonine 0.039 0.054 Yam
Isoleucine 0.034 0.052 Yam
Leucine 0.046 0.096 Yam
Lysine 0.049 0.059 Yam
Methionine 0.014 0.021 Yam
Phenylalanine 0.036 0.071 Yam
Valine 0.048 0.062 Yam
Histidine 0.024 0.034 Yam
Fructose 1.48 Red 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 to the foods presented on this page can be found below.

  1. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.