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Savoy cabbage vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Savoy cabbage and Yam

  • Savoy cabbage has more Vitamin K, Vitamin C, and Folate, however Yam is higher in Potassium, Copper, Manganese, and Vitamin B6.
  • Savoy cabbage covers your daily Vitamin K needs 55% more than Yam.
  • Yam contains 5 times less Sugar than Savoy cabbage. Savoy cabbage contains 2.27g of Sugar, while Yam contains 0.5g.

Food varieties used in this article are Cabbage, savoy, raw and Yam, raw.

Infographic

Savoy 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 Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Contains more Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 15% 20% 18% 21% 4% 8% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Contains more Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%

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 A +624.6%
Contains more Vitamin C +81.3%
Contains more Folate +247.8%
Contains more Vitamin K +2891.3%
Contains more Vitamin E +105.9%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B2 - 0.032
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
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 +624.6%
Contains more Vitamin C +81.3%
Contains more Folate +247.8%
Contains more Vitamin K +2891.3%
Contains more Vitamin E +105.9%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +54.2%
Equal in Vitamin B2 - 0.032

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.
Savoy 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 Savoy cabbage Yam Opinion
Net carbs 3g 23.78g Yam
Protein 2g 1.53g Savoy cabbage
Fats 0.1g 0.17g Yam
Carbs 6.1g 27.88g Yam
Calories 27kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 2.27g 0.5g Yam
Fiber 3.1g 4.1g Yam
Calcium 35mg 17mg Savoy cabbage
Iron 0.4mg 0.54mg Yam
Magnesium 28mg 21mg Savoy cabbage
Phosphorus 42mg 55mg Yam
Potassium 230mg 816mg Yam
Sodium 28mg 9mg Yam
Zinc 0.27mg 0.24mg Savoy cabbage
Copper 0.062mg 0.178mg Yam
Vitamin A 1000IU 138IU Savoy cabbage
Vitamin E 0.17mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31mg 17.1mg Savoy cabbage
Vitamin B1 0.07mg 0.112mg Yam
Vitamin B2 0.03mg 0.032mg Yam
Vitamin B3 0.3mg 0.552mg Yam
Vitamin B5 0.187mg 0.314mg Yam
Vitamin B6 0.19mg 0.293mg Yam
Folate 80µg 23µg Savoy cabbage
Vitamin B12 0µg 0µg
Vitamin K 68.8µg 2.3µg Savoy cabbage
Tryptophan 0.02mg 0.012mg Savoy cabbage
Threonine 0.069mg 0.054mg Savoy cabbage
Isoleucine 0.101mg 0.052mg Savoy cabbage
Leucine 0.103mg 0.096mg Savoy cabbage
Lysine 0.094mg 0.059mg Savoy cabbage
Methionine 0.02mg 0.021mg Yam
Phenylalanine 0.064mg 0.071mg Yam
Valine 0.085mg 0.062mg Savoy cabbage
Histidine 0.041mg 0.034mg Savoy cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.013g 0.037g Savoy cabbage
Monounsaturated Fat 0.007g 0.006g Savoy cabbage
Polyunsaturated fat 0.049g 0.076g Yam

Which food is preferable for your diet?

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

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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
40
Savoy cabbage
19
Yam
Mineral Summary Score
14
Savoy 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
12%
Savoy cabbage
9%
Yam
Carbohydrates
6%
Savoy cabbage
28%
Yam
Fats
0%
Savoy cabbage
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 19mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy 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

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.