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Yam vs. Cabbage — In-Depth Nutrition Comparison

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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
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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.
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
7
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
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 CholineCholine +51.4%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

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%
Folate 16µg 43µg 7%
Carbs 27.48g 5.8g 7%
Fiber 3.9g 2.5g 6%
Calories 116kcal 25kcal 5%
Phosphorus 49mg 26mg 3%
Vitamin B1 0.095mg 0.061mg 3%
Calcium 14mg 40mg 3%
Fructose 1.45g 2%
Vitamin B5 0.311mg 0.212mg 2%
Vitamin B3 0.552mg 0.234mg 2%
Iron 0.52mg 0.47mg 1%
Choline 16.2mg 10.7mg 1%
Magnesium 18mg 12mg 1%
Vitamin E 0.34mg 0.15mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin B2 0.028mg 0.04mg 1%
Protein 1.49g 1.28g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
Yam
33%
Cabbage
Minerals Daily Need Coverage Score
23%
Yam
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.005g)
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 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

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.