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  6. Red cabbage vs. Yam

Red cabbage vs. Yam — In-Depth Nutrition Comparison

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The main differences between Red cabbage and Yam

  • Red cabbage has more Vitamin C, Vitamin K, and Vitamin A RAE, however, Yam has more Copper, Potassium, Fiber, and Manganese.
  • Daily need coverage for Vitamin C from Red cabbage is 50% higher.
  • Yam has 17 times less Vitamin K than Red cabbage. Red cabbage has 38.2µg of Vitamin K, while Yam has 2.3µg.
  • Yam is lower in Sugar.

Food types used in this article are Cabbage, red, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Red 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.
Red cabbage
Red cabbage
3
:
7
Yam
Yam
Contains more Calcium +221.4%
Contains more Iron +53.8%
Contains more Magnesium +12.5%
Contains more Phosphorus +63.3%
Contains more Potassium +175.7%
Contains less Sodium -70.4%
Contains more Copper +794.1%
Contains more Manganese +52.7%
Contains more Selenium +16.7%
Equal in Zinc - 0.2
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +221.4%
Contains more Iron +53.8%
Contains more Magnesium +12.5%
Contains more Phosphorus +63.3%
Contains more Potassium +175.7%
Contains less Sodium -70.4%
Contains more Copper +794.1%
Contains more Manganese +52.7%
Contains more Selenium +16.7%
Equal in Zinc - 0.2

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.
Red cabbage
Red cabbage
5
:
5
Yam
Yam
Contains more Vitamin A +814.8%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.5%
Contains more Vitamin K +1560.9%
Contains more Vitamin E +209.1%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +111.6%
Equal in Vitamin B6 - 0.228
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +814.8%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.5%
Contains more Vitamin K +1560.9%
Contains more Vitamin E +209.1%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +111.6%
Equal in Vitamin B6 - 0.228

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
2
:
3
Yam
Yam
Contains more Fats +14.3%
Contains more Water +28.9%
Contains more Carbs +272.9%
Contains more Other +16.9%
Equal in Protein - 1.49
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +14.3%
Contains more Water +28.9%
Contains more Carbs +272.9%
Contains more Other +16.9%
Equal in Protein - 1.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
0
Yam
Yam
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +33.3%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Red cabbage Yam Opinion
Net carbs 5.27g 23.58g Yam
Protein 1.43g 1.49g Yam
Fats 0.16g 0.14g Red cabbage
Carbs 7.37g 27.48g Yam
Calories 31kcal 116kcal Yam
Fructose 1.48g Red cabbage
Sugar 3.83g 0.49g Yam
Fiber 2.1g 3.9g Yam
Calcium 45mg 14mg Red cabbage
Iron 0.8mg 0.52mg Red cabbage
Magnesium 16mg 18mg Yam
Phosphorus 30mg 49mg Yam
Potassium 243mg 670mg Yam
Sodium 27mg 8mg Yam
Zinc 0.22mg 0.2mg Red cabbage
Copper 0.017mg 0.152mg Yam
Manganese 0.243mg 0.371mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 1116IU 122IU Red cabbage
Vitamin A RAE 56µg 6µg Red cabbage
Vitamin E 0.11mg 0.34mg Yam
Vitamin C 57mg 12.1mg Red cabbage
Vitamin B1 0.064mg 0.095mg Yam
Vitamin B2 0.069mg 0.028mg Red cabbage
Vitamin B3 0.418mg 0.552mg Yam
Vitamin B5 0.147mg 0.311mg Yam
Vitamin B6 0.209mg 0.228mg Yam
Folate 18µg 16µg Red cabbage
Vitamin K 38.2µg 2.3µg Red cabbage
Tryptophan 0.012mg 0.012mg
Threonine 0.039mg 0.052mg Yam
Isoleucine 0.034mg 0.05mg Yam
Leucine 0.046mg 0.094mg Yam
Lysine 0.049mg 0.058mg Yam
Methionine 0.014mg 0.02mg Yam
Phenylalanine 0.036mg 0.069mg Yam
Valine 0.048mg 0.06mg Yam
Histidine 0.024mg 0.033mg Yam
Saturated Fat 0.021g 0.029g Red cabbage
Monounsaturated Fat 0.012g 0.005g Red cabbage
Polyunsaturated fat 0.08g 0.06g Red cabbage

Which food is preferable for your diet?

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

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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
39%
Red cabbage
15%
Yam
Minerals Daily Need Coverage Score
14%
Red cabbage
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 19mg)
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 - 0.008g)
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.

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. 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/170072/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.