Yam vs. Cabbage — In-Depth Nutrition Comparison
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Significant differences between yam and cabbage
- Yam has more potassium, copper, vitamin B6, manganese, and fiber; however, cabbage is richer in vitamin K and vitamin C.
- Cabbage covers your daily vitamin K needs 61% more than yam.
- Cabbage has 9 times less copper than yam. Yam has 0.178mg of copper, while cabbage has 0.019mg.
Specific food types used in this comparison are Yam, raw and Cabbage, raw.
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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 | +75% |
| Contains more PotassiumPotassium | +380% |
| Contains more IronIron | +14.9% |
| Contains more CopperCopper | +836.8% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +111.5% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +148.1% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +135.3% |
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 AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +83.6% |
| Contains more Vitamin B3Vitamin B3 | +135.9% |
| Contains more Vitamin B5Vitamin B5 | +48.1% |
| Contains more Vitamin B6Vitamin B6 | +136.3% |
| Contains more CholineCholine | +54.2% |
| Contains more Vitamin CVitamin C | +114% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin KVitamin K | +3204.3% |
| Contains more FolateFolate | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 76µg | 61% |
| Vitamin C | 17.1mg | 36.6mg | 22% |
| Potassium | 816mg | 170mg | 19% |
| Copper | 0.178mg | 0.019mg | 18% |
| Vitamin B6 | 0.293mg | 0.124mg | 13% |
| Manganese | 0.397mg | 0.16mg | 10% |
| Carbs | 27.88g | 5.8g | 7% |
| Fiber | 4.1g | 2.5g | 6% |
| Calories | 118kcal | 25kcal | 5% |
| Folate | 23µg | 43µg | 5% |
| Phosphorus | 55mg | 26mg | 4% |
| Vitamin B1 | 0.112mg | 0.061mg | 4% |
| Fructose | 1.45g | 2% | |
| Magnesium | 21mg | 12mg | 2% |
| Calcium | 17mg | 40mg | 2% |
| Vitamin B3 | 0.552mg | 0.234mg | 2% |
| Vitamin B5 | 0.314mg | 0.212mg | 2% |
| Iron | 0.54mg | 0.47mg | 1% |
| Choline | 16.5mg | 10.7mg | 1% |
| Zinc | 0.24mg | 0.18mg | 1% |
| Vitamin E | 0.35mg | 0.15mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Protein | 1.53g | 1.28g | 1% |
| Vitamin B2 | 0.032mg | 0.04mg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 23.78g | 3.3g | N/A |
| Sugar | 0.5g | 3.2g | N/A |
| Sodium | 9mg | 18mg | 0% |
| Vitamin A | 7µg | 5µg | 0% |
| Saturated fat | 0.037g | 0.034g | 0% |
| Monounsaturated fat | 0.006g | 0.017g | 0% |
| Polyunsaturated fat | 0.076g | 0.017g | 0% |
| Tryptophan | 0.012mg | 0.011mg | 0% |
| Threonine | 0.054mg | 0.035mg | 0% |
| Isoleucine | 0.052mg | 0.03mg | 0% |
| Leucine | 0.096mg | 0.041mg | 0% |
| Lysine | 0.059mg | 0.044mg | 0% |
| Methionine | 0.021mg | 0.012mg | 0% |
| Phenylalanine | 0.071mg | 0.032mg | 0% |
| Valine | 0.062mg | 0.042mg | 0% |
| Histidine | 0.034mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.5% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +380.7% |
| Contains more OtherOther | +28.1% |
| Contains more WaterWater | +32.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +347.1% |
| Contains more Mono. FatMonounsaturated fat | +183.3% |
~equal in
Saturated fat
~0.034g