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Yam vs Chinese cabbage - In-Depth Nutrition Comparison

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What are the differences between Yam and Chinese cabbage?

  • Yam is higher in Copper, Potassium, Fiber, Manganese, and Vitamin B6, yet Chinese cabbage is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, and Calcium.
  • Chinese cabbage's daily need coverage for Vitamin K is 36% more.
  • Yam has 8 times more Copper than Chinese cabbage. While Yam has 0.178mg of Copper, Chinese cabbage has only 0.021mg.

We used Yam, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Yam vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +10.5%
Contains more Phosphorus +48.6%
Contains more Potassium +223.8%
Contains less Sodium -86.2%
Contains more Zinc +26.3%
Contains more Copper +747.6%
Contains more Calcium +517.6%
Contains more Iron +48.1%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Magnesium +10.5%
Contains more Phosphorus +48.6%
Contains more Potassium +223.8%
Contains less Sodium -86.2%
Contains more Zinc +26.3%
Contains more Copper +747.6%
Contains more Calcium +517.6%
Contains more Iron +48.1%
Equal in Magnesium - 19

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
5
:
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +256.8%
Contains more Vitamin B6 +51%
Contains more Vitamin A +3137.7%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +118.8%
Contains more Folate +187%
Contains more Vitamin K +1878.3%
Equal in Vitamin B3 - 0.5
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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +256.8%
Contains more Vitamin B6 +51%
Contains more Vitamin A +3137.7%
Contains more Vitamin C +163.2%
Contains more Vitamin B2 +118.8%
Contains more Folate +187%
Contains more Vitamin K +1878.3%
Equal in Vitamin B3 - 0.5

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 Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Chinese cabbage Opinion
Net carbs 23.78g 1.18g Yam
Protein 1.53g 1.5g Yam
Fats 0.17g 0.2g Chinese cabbage
Carbs 27.88g 2.18g Yam
Calories 118kcal 13kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 1.18g Yam
Fiber 4.1g 1g Yam
Calcium 17mg 105mg Chinese cabbage
Iron 0.54mg 0.8mg Chinese cabbage
Magnesium 21mg 19mg Yam
Phosphorus 55mg 37mg Yam
Potassium 816mg 252mg Yam
Sodium 9mg 65mg Yam
Zinc 0.24mg 0.19mg Yam
Copper 0.178mg 0.021mg Yam
Vitamin A 138IU 4468IU Chinese cabbage
Vitamin E 0.35mg 0.09mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 45mg Chinese cabbage
Vitamin B1 0.112mg 0.04mg Yam
Vitamin B2 0.032mg 0.07mg Chinese cabbage
Vitamin B3 0.552mg 0.5mg Yam
Vitamin B5 0.314mg 0.088mg Yam
Vitamin B6 0.293mg 0.194mg Yam
Folate 23µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 45.5µg Chinese cabbage
Tryptophan 0.012mg 0.015mg Chinese cabbage
Threonine 0.054mg 0.049mg Yam
Isoleucine 0.052mg 0.085mg Chinese cabbage
Leucine 0.096mg 0.088mg Yam
Lysine 0.059mg 0.089mg Chinese cabbage
Methionine 0.021mg 0.009mg Yam
Phenylalanine 0.071mg 0.044mg Yam
Valine 0.062mg 0.066mg Chinese cabbage
Histidine 0.034mg 0.026mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.027g Chinese cabbage
Monounsaturated Fat 0.006g 0.015g Chinese cabbage
Polyunsaturated fat 0.076g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chinese 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
56
Chinese cabbage
Mineral Summary Score
25
Yam
17
Chinese 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
9%
Chinese cabbage
Carbohydrates
28%
Yam
2%
Chinese cabbage
Fats
1%
Yam
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 56mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Chinese cabbage
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?
?
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.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.