Yam vs. Red cabbage — In-Depth Nutrition Comparison
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Summary of differences between yam and red cabbage
- Yam has more copper, potassium, fiber, manganese, and vitamin B6, while red cabbage has more vitamin C, vitamin K, and vitamin A.
- Red cabbage covers your daily need for vitamin C, 44% more than yam.
- Yam contains 10 times more copper than red cabbage. While yam contains 0.178mg of copper, red cabbage contains only 0.017mg.
- Red cabbage has a lower glycemic index. The glycemic index of red cabbage is 32, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Cabbage, red, raw.
Infographic
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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 | +31.3% |
| Contains more PotassiumPotassium | +235.8% |
| Contains more CopperCopper | +947.1% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +63.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +164.7% |
| Contains more IronIron | +48.1% |
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 EVitamin E | +218.2% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B3Vitamin B3 | +32.1% |
| Contains more Vitamin B5Vitamin B5 | +113.6% |
| Contains more Vitamin B6Vitamin B6 | +40.2% |
| Contains more FolateFolate | +27.8% |
| Contains more Vitamin CVitamin C | +233.3% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B2Vitamin B2 | +115.6% |
| Contains more Vitamin KVitamin K | +1560.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
1.43 g
Fats:
0.16 g
Carbs:
7.37 g
Water:
90.39 g
Other:
0.65 g
| Contains more CarbsCarbs | +278.3% |
| Contains more OtherOther | +26.2% |
| Contains more WaterWater | +29.9% |
~equal in
Protein
~1.43g
~equal in
Fats
~0.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.021 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.08 g
| Contains less Sat. FatSaturated fat | -43.2% |
| Contains more Mono. FatMonounsaturated fat | +100% |
~equal in
Polyunsaturated fat
~0.08g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 17.1mg | 57mg | 44% |
| Vitamin K | 2.3µg | 38.2µg | 30% |
| Copper | 0.178mg | 0.017mg | 18% |
| Potassium | 816mg | 243mg | 17% |
| Fiber | 4.1g | 2.1g | 8% |
| Carbs | 27.88g | 7.37g | 7% |
| Manganese | 0.397mg | 0.243mg | 7% |
| Vitamin B6 | 0.293mg | 0.209mg | 6% |
| Vitamin A | 7µg | 56µg | 5% |
| Calories | 118kcal | 31kcal | 4% |
| Phosphorus | 55mg | 30mg | 4% |
| Vitamin B1 | 0.112mg | 0.064mg | 4% |
| Vitamin B2 | 0.032mg | 0.069mg | 3% |
| Iron | 0.54mg | 0.8mg | 3% |
| Vitamin B5 | 0.314mg | 0.147mg | 3% |
| Calcium | 17mg | 45mg | 3% |
| Fructose | 1.48g | 2% | |
| Vitamin E | 0.35mg | 0.11mg | 2% |
| Vitamin B3 | 0.552mg | 0.418mg | 1% |
| Folate | 23µg | 18µg | 1% |
| Magnesium | 21mg | 16mg | 1% |
| Sodium | 9mg | 27mg | 1% |
| Protein | 1.53g | 1.43g | 0% |
| Fats | 0.17g | 0.16g | 0% |
| Net carbs | 23.78g | 5.27g | N/A |
| Sugar | 0.5g | 3.83g | N/A |
| Zinc | 0.24mg | 0.22mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Choline | 16.5mg | 17.1mg | 0% |
| Saturated fat | 0.037g | 0.021g | 0% |
| Monounsaturated fat | 0.006g | 0.012g | 0% |
| Polyunsaturated fat | 0.076g | 0.08g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.039mg | 0% |
| Isoleucine | 0.052mg | 0.034mg | 0% |
| Leucine | 0.096mg | 0.046mg | 0% |
| Lysine | 0.059mg | 0.049mg | 0% |
| Methionine | 0.021mg | 0.014mg | 0% |
| Phenylalanine | 0.071mg | 0.036mg | 0% |
| Valine | 0.062mg | 0.048mg | 0% |
| Histidine | 0.034mg | 0.024mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
33%
Minerals Daily Need Coverage Score
26%
14%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 18mg)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Saturated fat?
Red cabbage is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Red cabbage is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.