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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 Potassium +380%
Contains more Magnesium +75%
Contains more Copper +836.8%
Contains more Zinc +33.3%
Contains more Phosphorus +111.5%
Contains less Sodium -50%
Contains more Calcium +135.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 12% 15% 9% 7% 5% 12% 3%
Contains more Iron +14.9%
Contains more Potassium +380%
Contains more Magnesium +75%
Contains more Copper +836.8%
Contains more Zinc +33.3%
Contains more Phosphorus +111.5%
Contains less Sodium -50%
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 Vitamin K +3204.3%
Contains more Folate +87%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 6% 3% 0% 16% 10% 5% 13% 29% 0% 190% 33%
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 Vitamin K +3204.3%
Contains more Folate +87%

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 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

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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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.

All nutrients comparison - raw data values

Nutrient Yam Cabbage Opinion
Calories 118 25 Yam
Protein 1.53 1.28 Yam
Fats 0.17 0.1 Yam
Vitamin C 17.1 36.6 Cabbage
Net carbs 23.780000686645508 3.299999952316284 Yam
Carbs 27.88 5.8 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.47 Yam
Calcium 17 40 Cabbage
Potassium 816 170 Yam
Magnesium 21 12 Yam
Sugar 0.5 3.2 Yam
Fiber 4.1 2.5 Yam
Copper 0.178 0.019 Yam
Zinc 0.24 0.18 Yam
Starch 0 Cabbage
Phosphorus 55 26 Yam
Sodium 9 18 Yam
Vitamin A 138 98 Yam
Vitamin E 0.35 0.15 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.061 Yam
Vitamin B2 0.032 0.04 Cabbage
Vitamin B3 0.552 0.234 Yam
Vitamin B5 0.314 0.212 Yam
Vitamin B6 0.293 0.124 Yam
Vitamin B12 0 0
Vitamin K 2.3 76 Cabbage
Folate 23 43 Cabbage
Trans Fat 0 0
Saturated Fat 0.037 0.034 Cabbage
Monounsaturated Fat 0.006 0.017 Cabbage
Polyunsaturated fat 0.076 0.017 Yam
Tryptophan 0.012 0.011 Yam
Threonine 0.054 0.035 Yam
Isoleucine 0.052 0.03 Yam
Leucine 0.096 0.041 Yam
Lysine 0.059 0.044 Yam
Methionine 0.021 0.012 Yam
Phenylalanine 0.071 0.032 Yam
Valine 0.062 0.042 Yam
Histidine 0.034 0.022 Yam
Fructose 1.45 Cabbage

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.