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  6. Red cabbage vs. Yam

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 for 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.
  • Red cabbage has a lower glycemic index. The glycemic index of red cabbage is 32, while the glycemic index of yam is 51.

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" 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Yam
Yam
7
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 +164.7%
Contains more IronIron +48.1%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +235.8%
Contains more CopperCopper +947.1%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +63.4%
Contains more SeleniumSelenium +16.7%
~equal in Zinc ~0.24mg

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Yam
Yam
6
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 CVitamin C +233.3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +115.6%
Contains more Vitamin KVitamin K +1560.9%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +32.1%
Contains more Vitamin B5Vitamin B5 +113.6%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more FolateFolate +27.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Red cabbage Yam DV% diff.
Vitamin C 57mg 17.1mg 44%
Vitamin K 38.2µg 2.3µg 30%
Copper 0.017mg 0.178mg 18%
Potassium 243mg 816mg 17%
Fiber 2.1g 4.1g 8%
Carbs 7.37g 27.88g 7%
Manganese 0.243mg 0.397mg 7%
Vitamin B6 0.209mg 0.293mg 6%
Vitamin A 56µg 7µg 5%
Calories 31kcal 118kcal 4%
Phosphorus 30mg 55mg 4%
Vitamin B1 0.064mg 0.112mg 4%
Vitamin B2 0.069mg 0.032mg 3%
Iron 0.8mg 0.54mg 3%
Vitamin B5 0.147mg 0.314mg 3%
Calcium 45mg 17mg 3%
Fructose 1.48g 2%
Vitamin E 0.11mg 0.35mg 2%
Vitamin B3 0.418mg 0.552mg 1%
Folate 18µg 23µg 1%
Magnesium 16mg 21mg 1%
Sodium 27mg 9mg 1%
Protein 1.43g 1.53g 0%
Fats 0.16g 0.17g 0%
Net carbs 5.27g 23.78g N/A
Sugar 3.83g 0.5g N/A
Zinc 0.22mg 0.24mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 17.1mg 16.5mg 0%
Saturated fat 0.021g 0.037g 0%
Monounsaturated fat 0.012g 0.006g 0%
Polyunsaturated fat 0.08g 0.076g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.039mg 0.054mg 0%
Isoleucine 0.034mg 0.052mg 0%
Leucine 0.046mg 0.096mg 0%
Lysine 0.049mg 0.059mg 0%
Methionine 0.014mg 0.021mg 0%
Phenylalanine 0.036mg 0.071mg 0%
Valine 0.048mg 0.062mg 0%
Histidine 0.024mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Yam
Yam
4
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 +29.9%
Contains more CarbsCarbs +278.3%
Contains more OtherOther +26.2%
~equal in Protein ~1.53g
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +100%
~equal in Polyunsaturated fat ~0.076g

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/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.