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 A, 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 7 times less vitamin A than savoy cabbage. Savoy cabbage contains 1000IU of vitamin A, while yam contains 138IU.
- The glycemic index of yam is higher.
Food varieties used in this article are Cabbage, savoy, raw and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +105.9% |
| Contains more ZincZinc | +12.5% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more PotassiumPotassium | +254.8% |
| Contains more IronIron | +35% |
| Contains more CopperCopper | +187.1% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains less SodiumSodium | -67.9% |
| Contains more ManganeseManganese | +120.6% |
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.
| Contains more Vitamin CVitamin C | +81.3% |
| Contains more Vitamin AVitamin A | +614.3% |
| Contains more Vitamin KVitamin K | +2891.3% |
| Contains more FolateFolate | +247.8% |
| Contains more Vitamin EVitamin E | +105.9% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +54.2% |
| Contains more CholineCholine | +34.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
0.1 g
Carbs:
6.1 g
Water:
91 g
Other:
0.8 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +30.7% |
| Contains more WaterWater | +30.7% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +357% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.013 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.049 g
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 | -64.9% |
| Contains more Mono. FatMonounsaturated fat | +16.7% |
| Contains more Poly. FatPolyunsaturated fat | +55.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 68.8µg | 2.3µg | 55% |
| Potassium | 230mg | 816mg | 17% |
| Vitamin C | 31mg | 17.1mg | 15% |
| Folate | 80µg | 23µg | 14% |
| Copper | 0.062mg | 0.178mg | 13% |
| Manganese | 0.18mg | 0.397mg | 9% |
| Vitamin B6 | 0.19mg | 0.293mg | 8% |
| Carbs | 6.1g | 27.88g | 7% |
| Calories | 27kcal | 118kcal | 5% |
| Vitamin A | 50µg | 7µg | 5% |
| Vitamin B1 | 0.07mg | 0.112mg | 4% |
| Fiber | 3.1g | 4.1g | 4% |
| Vitamin B5 | 0.187mg | 0.314mg | 3% |
| Phosphorus | 42mg | 55mg | 2% |
| Iron | 0.4mg | 0.54mg | 2% |
| Calcium | 35mg | 17mg | 2% |
| Magnesium | 28mg | 21mg | 2% |
| Vitamin B3 | 0.3mg | 0.552mg | 2% |
| Choline | 12.3mg | 16.5mg | 1% |
| Sodium | 28mg | 9mg | 1% |
| Vitamin E | 0.17mg | 0.35mg | 1% |
| Protein | 2g | 1.53g | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 3g | 23.78g | N/A |
| Sugar | 2.27g | 0.5g | N/A |
| Zinc | 0.27mg | 0.24mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Vitamin B2 | 0.03mg | 0.032mg | 0% |
| Saturated fat | 0.013g | 0.037g | 0% |
| Monounsaturated fat | 0.007g | 0.006g | 0% |
| Polyunsaturated fat | 0.049g | 0.076g | 0% |
| Tryptophan | 0.02mg | 0.012mg | 0% |
| Threonine | 0.069mg | 0.054mg | 0% |
| Isoleucine | 0.101mg | 0.052mg | 0% |
| Leucine | 0.103mg | 0.096mg | 0% |
| Lysine | 0.094mg | 0.059mg | 0% |
| Methionine | 0.02mg | 0.021mg | 0% |
| Phenylalanine | 0.064mg | 0.071mg | 0% |
| Valine | 0.085mg | 0.062mg | 0% |
| Histidine | 0.041mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
14%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 19mg)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Savoy cabbage is lower in Saturated fat (difference - 0.024g)
Which food is lower in glycemic index?
Savoy cabbage is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.