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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
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.
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Contains more Selenium +28.6%
Contains more Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%
Contains more Manganese +120.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Contains more Selenium +28.6%
Contains more Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%
Contains more Manganese +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.
:
7
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%
Contains more Choline +34.1%
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 Choline Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 7% 172%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 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%
Contains more Choline +34.1%
Equal in Vitamin B2 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.7%
Contains more Water +30.7%
Contains more Fats +70%
Contains more Carbs +357%
Equal in Other - 0.82
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +30.7%
Contains more Water +30.7%
Contains more Fats +70%
Contains more Carbs +357%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +55.1%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated 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.
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
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
Manganese 0.18mg 0.397mg Yam
Selenium 0.9µg 0.7µg Savoy cabbage
Vitamin A 1000IU 138IU Savoy cabbage
Vitamin A RAE 50µg 7µg Savoy cabbage
Vitamin E 0.17mg 0.35mg Yam
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
Choline 12.3mg 16.5mg Yam
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
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

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
38%
Savoy cabbage
18%
Yam
Minerals Daily Need Coverage Score
14%
Savoy cabbage
26%
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

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/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.