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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
7
:
Contains more Iron +14.9%
Contains more Magnesium +75%
Contains more Phosphorus +111.5%
Contains more Potassium +380%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +836.8%
Contains more Calcium +135.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
Contains more Iron +14.9%
Contains more Magnesium +75%
Contains more Phosphorus +111.5%
Contains more Potassium +380%
Contains less Sodium -50%
Contains more Zinc +33.3%
Contains more Copper +836.8%
Contains more Calcium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Vitamin A +40.8%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B3 +135.9%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +136.3%
Contains more Vitamin C +114%
Contains more Vitamin B2 +25%
Contains more Folate +87%
Contains more Vitamin K +3204.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin A +40.8%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B3 +135.9%
Contains more Vitamin B5 +48.1%
Contains more Vitamin B6 +136.3%
Contains more Vitamin C +114%
Contains more Vitamin B2 +25%
Contains more Folate +87%
Contains more Vitamin K +3204.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Cabbage Opinion
Net carbs 23.78g 3.3g Yam
Protein 1.53g 1.28g Yam
Fats 0.17g 0.1g Yam
Carbs 27.88g 5.8g Yam
Calories 118kcal 25kcal Yam
Starch g 0g Cabbage
Fructose g 1.45g Cabbage
Sugar 0.5g 3.2g Yam
Fiber 4.1g 2.5g Yam
Calcium 17mg 40mg Cabbage
Iron 0.54mg 0.47mg Yam
Magnesium 21mg 12mg Yam
Phosphorus 55mg 26mg Yam
Potassium 816mg 170mg Yam
Sodium 9mg 18mg Yam
Zinc 0.24mg 0.18mg Yam
Copper 0.178mg 0.019mg Yam
Vitamin A 138IU 98IU Yam
Vitamin E 0.35mg 0.15mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 36.6mg Cabbage
Vitamin B1 0.112mg 0.061mg Yam
Vitamin B2 0.032mg 0.04mg Cabbage
Vitamin B3 0.552mg 0.234mg Yam
Vitamin B5 0.314mg 0.212mg Yam
Vitamin B6 0.293mg 0.124mg Yam
Folate 23µg 43µg Cabbage
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 76µg Cabbage
Tryptophan 0.012mg 0.011mg Yam
Threonine 0.054mg 0.035mg Yam
Isoleucine 0.052mg 0.03mg Yam
Leucine 0.096mg 0.041mg Yam
Lysine 0.059mg 0.044mg Yam
Methionine 0.021mg 0.012mg Yam
Phenylalanine 0.071mg 0.032mg Yam
Valine 0.062mg 0.042mg Yam
Histidine 0.034mg 0.022mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.034g Cabbage
Monounsaturated Fat 0.006g 0.017g Cabbage
Polyunsaturated fat 0.076g 0.017g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
35
Cabbage
Mineral Summary Score
25
Yam
10
Cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
8%
Cabbage
Carbohydrates
28%
Yam
6%
Cabbage
Fats
1%
Yam
0%
Cabbage

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.