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  6. Yam vs. Chinese cabbage

Yam vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between yam and Chinese cabbage?

  • Yam is higher in copper, potassium, fiber, manganese, and vitamin B6, yet Chinese cabbage is higher in vitamin A, vitamin K, vitamin C, folate, and calcium.
  • Chinese cabbage's daily need coverage for vitamin A is 87% more.
  • Yam has 8 times more copper than Chinese cabbage. While yam has 0.178mg of copper, Chinese cabbage has only 0.021mg.
  • The glycemic index of Chinese cabbage is lower.

We used Yam, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Yam vs Chinese 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
7
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more PotassiumPotassium +223.8%
Contains more CopperCopper +747.6%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +149.7%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +517.6%
Contains more IronIron +48.1%
~equal in Magnesium ~19mg

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
5
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%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B5Vitamin B5 +256.8%
Contains more Vitamin B6Vitamin B6 +51%
Contains more CholineCholine +157.8%
Contains more Vitamin CVitamin C +163.2%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin KVitamin K +1878.3%
Contains more FolateFolate +187%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chinese cabbage DV% diff.
Vitamin K 2.3µg 45.5µg 36%
Vitamin C 17.1mg 45mg 31%
Vitamin A 7µg 223µg 24%
Potassium 816mg 252mg 17%
Copper 0.178mg 0.021mg 17%
Fiber 4.1g 1g 12%
Folate 23µg 66µg 11%
Manganese 0.397mg 0.159mg 10%
Carbs 27.88g 2.18g 9%
Calcium 17mg 105mg 9%
Vitamin B6 0.293mg 0.194mg 8%
Vitamin B1 0.112mg 0.04mg 6%
Vitamin B5 0.314mg 0.088mg 5%
Calories 118kcal 13kcal 5%
Phosphorus 55mg 37mg 3%
Vitamin B2 0.032mg 0.07mg 3%
Iron 0.54mg 0.8mg 3%
Sodium 9mg 65mg 2%
Choline 16.5mg 6.4mg 2%
Vitamin E 0.35mg 0.09mg 2%
Protein 1.53g 1.5g 0%
Fats 0.17g 0.2g 0%
Net carbs 23.78g 1.18g N/A
Magnesium 21mg 19mg 0%
Sugar 0.5g 1.18g N/A
Zinc 0.24mg 0.19mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B3 0.552mg 0.5mg 0%
Saturated fat 0.037g 0.027g 0%
Monounsaturated fat 0.006g 0.015g 0%
Polyunsaturated fat 0.076g 0.096g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.054mg 0.049mg 0%
Isoleucine 0.052mg 0.085mg 0%
Leucine 0.096mg 0.088mg 0%
Lysine 0.059mg 0.089mg 0%
Methionine 0.021mg 0.009mg 0%
Phenylalanine 0.071mg 0.044mg 0%
Valine 0.062mg 0.066mg 0%
Histidine 0.034mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +1178.9%
Contains more FatsFats +17.6%
Contains more WaterWater +37%
~equal in Protein ~1.5g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +26.3%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.