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Yam vs Napa cabbage - In-Depth Nutrition Comparison

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Differences between Yam and Napa cabbage

  • Yam is higher than Napa cabbage in Potassium, Vitamin B6, Vitamin C, Copper, Vitamin B1, Manganese, Vitamin B5 and Phosphorus.
  • Yam's daily need coverage for Potassium is 21% higher.
  • Yam has 22 times more Vitamin B1 than Napa cabbage. While Yam has 0.112mg of Vitamin B1, Napa cabbage has only 0.005mg.

The food types used in this comparison are Yam, raw and Cabbage, napa, cooked.

Infographic

Yam vs Napa 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
6
:
Contains more Potassium +837.9%
Contains more Magnesium +162.5%
Contains more Copper +85.4%
Contains more Zinc +71.4%
Contains more Phosphorus +189.5%
Contains less Sodium -18.2%
Contains more Iron +37%
Contains more Calcium +70.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +837.9%
Contains more Magnesium +162.5%
Contains more Copper +85.4%
Contains more Zinc +71.4%
Contains more Phosphorus +189.5%
Contains less Sodium -18.2%
Contains more Iron +37%
Contains more Calcium +70.6%

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
8
:
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +2140%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +691.9%
Contains more Vitamin A +90.6%
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 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +2140%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +691.9%
Contains more Vitamin A +90.6%
Contains more Folate +87%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yam
7
Napa cabbage
Mineral Summary Score
25
Yam
12
Napa 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 the food
Protein
9%
Yam
7%
Napa cabbage
Carbohydrates
28%
Yam
2%
Napa cabbage
Fats
1%
Yam
1%
Napa cabbage

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Napa cabbage
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Napa cabbage
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sugars?
Napa cabbage
Napa cabbage contains less Sugars (difference - 0.5g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 19)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Napa cabbage Opinion
Calories 118 12 Yam
Protein 1.53 1.1 Yam
Fats 0.17 0.17
Vitamin C 17.1 3.2 Yam
Carbs 27.88 2.23 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.74 Napa cabbage
Calcium 17 29 Napa cabbage
Potassium 816 87 Yam
Magnesium 21 8 Yam
Sugars 0.5 Napa cabbage
Fiber 4.1 Yam
Copper 0.178 0.096 Yam
Zinc 0.24 0.14 Yam
Starch
Phosphorus 55 19 Yam
Sodium 9 11 Yam
Vitamin A 138 263 Napa cabbage
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.005 Yam
Vitamin B2 0.032 0.025 Yam
Vitamin B3 0.552 0.466 Yam
Vitamin B5 0.314 0.035 Yam
Vitamin B6 0.293 0.037 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folate 23 43 Napa cabbage
Trans Fat 0 0
Saturated Fat 0.037 Napa cabbage
Monounsaturated Fat 0.006 Yam
Polyunsaturated fat 0.076 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.