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  6. Savoy cabbage vs. Yam

Savoy cabbage vs. Yam — In-Depth Nutrition Comparison

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A recap on the 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

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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.
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Yam 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%

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
3
28% 70%
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
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 0.037 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%

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.