Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Cabbage

Yam vs. Cabbage — In-Depth Nutrition Comparison

Compare

Differences between yam and cabbage

  • Yam has more copper, potassium, manganese, vitamin B6, and fiber, while cabbage has more vitamin K, vitamin C, and folate.
  • Cabbage's daily need coverage for vitamin K is 61% higher.
  • Cabbage contains 8 times less copper than yam. Yam contains 0.152mg of copper, while cabbage contains 0.019mg.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 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 +50%
Contains more PotassiumPotassium +294.1%
Contains more CopperCopper +700%
Contains more PhosphorusPhosphorus +88.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +185.7%
~equal in Iron ~0.47mg
~equal in Zinc ~0.18mg

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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 +20%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +55.7%
Contains more Vitamin B3Vitamin B3 +135.9%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +3204.3%
Contains more FolateFolate +168.8%
~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 12.1mg 36.6mg 27%
Potassium 670mg 170mg 15%
Copper 0.152mg 0.019mg 15%
Manganese 0.371mg 0.16mg 9%
Vitamin B6 0.228mg 0.124mg 8%
Carbs 27.48g 5.8g 7%
Folate 16µg 43µg 7%
Fiber 3.9g 2.5g 6%
Calories 116kcal 25kcal 5%
Calcium 14mg 40mg 3%
Phosphorus 49mg 26mg 3%
Vitamin B1 0.095mg 0.061mg 3%
Vitamin B3 0.552mg 0.234mg 2%
Vitamin B5 0.311mg 0.212mg 2%
Fructose 1.45g 2%
Magnesium 18mg 12mg 1%
Iron 0.52mg 0.47mg 1%
Vitamin E 0.34mg 0.15mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B2 0.028mg 0.04mg 1%
Choline 16.2mg 10.7mg 1%
Protein 1.49g 1.28g 0%
Protein per 100 calories 1.3g 5.1g N/A
Calories per 10 g protein 779kcal 195kcal N/A
Weight per 100 calories 86g 400g N/A
Fats 0.14g 0.1g 0%
Net carbs 23.58g 3.3g N/A
Sugar 0.49g 3.2g N/A
Zinc 0.2mg 0.18mg 0%
Sodium 8mg 18mg 0%
Vitamin A 6µg 5µg 0%
Saturated fat 0.029g 0.034g 0%
Monounsaturated fat 0.005g 0.017g 0%
Polyunsaturated fat 0.06g 0.017g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.052mg 0.035mg 0%
Isoleucine 0.05mg 0.03mg 0%
Leucine 0.094mg 0.041mg 0%
Lysine 0.058mg 0.044mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.069mg 0.032mg 0%
Valine 0.06mg 0.042mg 0%
Histidine 0.033mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +16.4%
Contains more FatsFats +40%
Contains more CarbsCarbs +373.8%
Contains more OtherOther +18.8%
Contains more WaterWater +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -14.7%
Contains more Poly. FatPolyunsaturated fat +252.9%
Contains more Mono. FatMonounsaturated fat +240%

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Cabbage
Cabbage vs Broccoli
Broccoli
Cabbage
Cabbage vs Chinese cabbage
Chinese cabbage
Cabbage
Cabbage vs Red cabbage
Red cabbage

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/170072/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.