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  6. Yam vs. Cabbage

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.

Infographic

Yam vs Cabbage 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.
Yam
Yam
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
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.
Yam
Yam
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
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 Vitamin CVitamin C +114%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +3204.3%
Contains more FolateFolate +87%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cabbage 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%
Magnesium 21mg 12mg 2%
Calcium 17mg 40mg 2%
Vitamin B3 0.552mg 0.234mg 2%
Vitamin B5 0.314mg 0.212mg 2%
Fructose 1.45g 2%
Protein 1.53g 1.28g 1%
Iron 0.54mg 0.47mg 1%
Zinc 0.24mg 0.18mg 1%
Vitamin E 0.35mg 0.15mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B2 0.032mg 0.04mg 1%
Choline 16.5mg 10.7mg 1%
Protein per 100 calories 1.3g 5.1g N/A
Calories per 10 g protein 771kcal 195kcal N/A
Weight per 100 calories 85g 400g N/A
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
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
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
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
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +347.1%
Contains more Mono. FatMonounsaturated fat +183.3%
~equal in Saturated fat ~0.034g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.