Yam vs. Napa cabbage — In-Depth Nutrition Comparison
Compare
Differences between Yam and Napa cabbage
- Yam is higher than Napa cabbage in Potassium, Vitamin B6, Vitamin C, Copper, Vitamin B1, Manganese, Vitamin B5, and Phosphorus.
- Yam's daily need coverage for Potassium is 21% higher.
- Yam has 22 times more Vitamin B1 than Napa cabbage. While Yam has 0.112mg of Vitamin B1, Napa cabbage has only 0.005mg.
The food types used in this comparison are Yam, raw and Cabbage, napa, cooked.
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
Magnesium
+162.5%
Contains
more
Phosphorus
+189.5%
Contains
more
Potassium
+837.9%
Contains
less
Sodium
-18.2%
Contains
more
Zinc
+71.4%
Contains
more
Copper
+85.4%
Contains
more
Manganese
+95.6%
Contains
more
Selenium
+75%
Contains
more
Calcium
+70.6%
Contains
more
Iron
+37%
Contains
more
Magnesium
+162.5%
Contains
more
Phosphorus
+189.5%
Contains
more
Potassium
+837.9%
Contains
less
Sodium
-18.2%
Contains
more
Zinc
+71.4%
Contains
more
Copper
+85.4%
Contains
more
Manganese
+95.6%
Contains
more
Selenium
+75%
Contains
more
Calcium
+70.6%
Contains
more
Iron
+37%
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 C
+434.4%
Contains
more
Vitamin B1
+2140%
Contains
more
Vitamin B2
+28%
Contains
more
Vitamin B3
+18.5%
Contains
more
Vitamin B5
+797.1%
Contains
more
Vitamin B6
+691.9%
Contains
more
Vitamin A
+90.6%
Contains
more
Folate
+87%
Contains
more
Vitamin C
+434.4%
Contains
more
Vitamin B1
+2140%
Contains
more
Vitamin B2
+28%
Contains
more
Vitamin B3
+18.5%
Contains
more
Vitamin B5
+797.1%
Contains
more
Vitamin B6
+691.9%
Contains
more
Vitamin A
+90.6%
Contains
more
Folate
+87%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+39.1%
Contains
more
Carbs
+1150.2%
Contains
more
Other
+382.4%
Contains
more
Water
+38.4%
Equal in Fats - 0.17
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Contains
more
Protein
+39.1%
Contains
more
Carbs
+1150.2%
Contains
more
Other
+382.4%
Contains
more
Water
+38.4%
Equal in Fats - 0.17
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 2.23g |
|
| Protein | 1.53g | 1.1g |
|
| Fats | 0.17g | 0.17g | |
| Carbs | 27.88g | 2.23g |
|
| Calories | 118kcal | 12kcal |
|
| Sugar | 0.5g |
|
|
| Fiber | 4.1g |
|
|
| Calcium | 17mg | 29mg |
|
| Iron | 0.54mg | 0.74mg |
|
| Magnesium | 21mg | 8mg |
|
| Phosphorus | 55mg | 19mg |
|
| Potassium | 816mg | 87mg |
|
| Sodium | 9mg | 11mg |
|
| Zinc | 0.24mg | 0.14mg |
|
| Copper | 0.178mg | 0.096mg |
|
| Manganese | 0.397mg | 0.203mg |
|
| Selenium | 0.7µg | 0.4µg |
|
| Vitamin A | 138IU | 263IU |
|
| Vitamin A RAE | 7µg | 13µg |
|
| Vitamin E | 0.35mg |
|
|
| Vitamin C | 17.1mg | 3.2mg |
|
| Vitamin B1 | 0.112mg | 0.005mg |
|
| Vitamin B2 | 0.032mg | 0.025mg |
|
| Vitamin B3 | 0.552mg | 0.466mg |
|
| Vitamin B5 | 0.314mg | 0.035mg |
|
| Vitamin B6 | 0.293mg | 0.037mg |
|
| Folate | 23µg | 43µg |
|
| Vitamin K | 2.3µg |
|
|
| Tryptophan | 0.012mg |
|
|
| Threonine | 0.054mg |
|
|
| Isoleucine | 0.052mg |
|
|
| Leucine | 0.096mg |
|
|
| Lysine | 0.059mg |
|
|
| Methionine | 0.021mg |
|
|
| Phenylalanine | 0.071mg |
|
|
| Valine | 0.062mg |
|
|
| Histidine | 0.034mg |
|
|
| Saturated Fat | 0.037g |
|
|
| Monounsaturated Fat | 0.006g |
|
|
| Polyunsaturated fat | 0.076g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet | Equal | |
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
|
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
19%
7%
Minerals Daily Need Coverage Score
26%
12%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Napa cabbage is lower in glycemic index (difference - 19)
Which food is cheaper?
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)