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Savoy cabbage vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between savoy cabbage and yam?

  • Savoy cabbage is richer in vitamin K, vitamin C, vitamin A, and folate, yet yam is richer in potassium, copper, and manganese.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • Savoy cabbage has 8 times more vitamin A than yam. Savoy cabbage has 1000IU of vitamin A, while yam has 122IU.
  • Savoy cabbage has a lower glycemic index than yam.

We used Cabbage, savoy, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Savoy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +150%
Contains more ZincZinc +35%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +191.3%
Contains more IronIron +30%
Contains more CopperCopper +145.2%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +106.1%

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +156.2%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin KVitamin K +2891.3%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +35.7%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more CholineCholine +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +34.2%
Contains more WaterWater +29.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +350.5%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +22.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin K 68.8µg 2.3µg 55%
Vitamin C 31mg 12.1mg 21%
Folate 80µg 16µg 16%
Potassium 230mg 670mg 13%
Copper 0.062mg 0.152mg 10%
Manganese 0.18mg 0.371mg 8%
Carbs 6.1g 27.48g 7%
Vitamin A 50µg 6µg 5%
Calories 27kcal 116kcal 4%
Vitamin B6 0.19mg 0.228mg 3%
Fiber 3.1g 3.9g 3%
Vitamin B5 0.187mg 0.311mg 2%
Vitamin B3 0.3mg 0.552mg 2%
Vitamin B1 0.07mg 0.095mg 2%
Iron 0.4mg 0.52mg 2%
Magnesium 28mg 18mg 2%
Calcium 35mg 14mg 2%
Phosphorus 42mg 49mg 1%
Sodium 28mg 8mg 1%
Choline 12.3mg 16.2mg 1%
Protein 2g 1.49g 1%
Vitamin E 0.17mg 0.34mg 1%
Zinc 0.27mg 0.2mg 1%
Fats 0.1g 0.14g 0%
Net carbs 3g 23.58g N/A
Sugar 2.27g 0.49g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B2 0.03mg 0.028mg 0%
Saturated fat 0.013g 0.029g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.049g 0.06g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.069mg 0.052mg 0%
Isoleucine 0.101mg 0.05mg 0%
Leucine 0.103mg 0.094mg 0%
Lysine 0.094mg 0.058mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.064mg 0.069mg 0%
Valine 0.085mg 0.06mg 0%
Histidine 0.041mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy cabbage Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Savoy cabbage
14%
Yam
Minerals Daily Need Coverage Score
14%
Savoy cabbage
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 20mg)
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 - 0.016g)
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

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. 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/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.