Yam vs. Chinese cabbage — In-Depth Nutrition Comparison
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How are Yam and Chinese cabbage different?
- Yam is richer in Copper, Potassium, Fiber, and Manganese, while Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A, Folate, and Calcium.
- Chinese cabbage covers your daily need of Vitamin C 37% more than Yam.
- Yam contains 7 times more Copper than Chinese cabbage. Yam contains 0.152mg of Copper, while Chinese cabbage contains 0.021mg.
Yam, cooked, boiled, drained, or baked, without salt and Cabbage, chinese (pak-choi), raw types were used in this article.
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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 PotassiumPotassium | +165.9% |
| Contains more CopperCopper | +623.8% |
| Contains more PhosphorusPhosphorus | +32.4% |
| Contains less SodiumSodium | -87.7% |
| Contains more ManganeseManganese | +133.3% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +650% |
| Contains more IronIron | +53.8% |
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 | +277.8% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B5Vitamin B5 | +253.4% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more CholineCholine | +153.1% |
| Contains more Vitamin CVitamin C | +271.9% |
| Contains more Vitamin AVitamin A | +3562.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +1878.3% |
| Contains more FolateFolate | +312.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
| Contains more CarbsCarbs | +1160.6% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +35.9% |
~equal in
Protein
~1.5g
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
| Contains more Mono. FatMonounsaturated Fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +60% |
~equal in
Saturated Fat
~0.027g
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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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 13kcal |
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| Protein | 1.49g | 1.5g |
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| Fats | 0.14g | 0.2g |
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| Vitamin C | 12.1mg | 45mg |
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| Net carbs | 23.58g | 1.18g |
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| Carbs | 27.48g | 2.18g |
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| Magnesium | 18mg | 19mg |
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| Calcium | 14mg | 105mg |
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| Potassium | 670mg | 252mg |
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| Iron | 0.52mg | 0.8mg |
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| Sugar | 0.49g | 1.18g |
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| Fiber | 3.9g | 1g |
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| Copper | 0.152mg | 0.021mg |
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| Zinc | 0.2mg | 0.19mg |
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| Phosphorus | 49mg | 37mg |
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| Sodium | 8mg | 65mg |
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| Vitamin A | 122IU | 4468IU |
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| Vitamin A | 6µg | 223µg |
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| Vitamin E | 0.34mg | 0.09mg |
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| Manganese | 0.371mg | 0.159mg |
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| Selenium | 0.7µg | 0.5µg |
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| Vitamin B1 | 0.095mg | 0.04mg |
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| Vitamin B2 | 0.028mg | 0.07mg |
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| Vitamin B3 | 0.552mg | 0.5mg |
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| Vitamin B5 | 0.311mg | 0.088mg |
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| Vitamin B6 | 0.228mg | 0.194mg |
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| Vitamin K | 2.3µg | 45.5µg |
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| Folate | 16µg | 66µg |
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| Choline | 16.2mg | 6.4mg |
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| Saturated Fat | 0.029g | 0.027g |
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| Monounsaturated Fat | 0.005g | 0.015g |
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| Polyunsaturated fat | 0.06g | 0.096g |
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| Tryptophan | 0.012mg | 0.015mg |
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| Threonine | 0.052mg | 0.049mg |
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| Isoleucine | 0.05mg | 0.085mg |
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| Leucine | 0.094mg | 0.088mg |
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| Lysine | 0.058mg | 0.089mg |
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| Methionine | 0.02mg | 0.009mg |
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| Phenylalanine | 0.069mg | 0.044mg |
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| Valine | 0.06mg | 0.066mg |
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| Histidine | 0.033mg | 0.026mg |
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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
15%
52%
Minerals Daily Need Coverage Score
23%
16%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 57mg)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chinese cabbage is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.