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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
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%

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

All nutrients comparison - raw data values

Nutrient Yam Napa cabbage Opinion
Calories 118kcal 12kcal Yam
Protein 1.53g 1.1g Yam
Fats 0.17g 0.17g
Vitamin C 17.1mg 3.2mg Yam
Net carbs 23.78g 2.23g Yam
Carbs 27.88g 2.23g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.54mg 0.74mg Napa cabbage
Calcium 17mg 29mg Napa cabbage
Potassium 816mg 87mg Yam
Magnesium 21mg 8mg Yam
Sugar 0.5g g Napa cabbage
Fiber 4.1g g Yam
Copper 0.178mg 0.096mg Yam
Zinc 0.24mg 0.14mg Yam
Starch g g
Phosphorus 55mg 19mg Yam
Sodium 9mg 11mg Yam
Vitamin A 138IU 263IU Napa cabbage
Vitamin E 0.35mg mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.112mg 0.005mg Yam
Vitamin B2 0.032mg 0.025mg Yam
Vitamin B3 0.552mg 0.466mg Yam
Vitamin B5 0.314mg 0.035mg Yam
Vitamin B6 0.293mg 0.037mg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Folate 23µg 43µg Napa cabbage
Trans Fat 0g 0g
Saturated Fat 0.037g g Napa cabbage
Monounsaturated Fat 0.006g g Yam
Polyunsaturated fat 0.076g g Yam
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Fructose g g

Which food is preferable for your diet?

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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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
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 food.
Protein
9%
Yam
7%
Napa cabbage
Carbohydrates
28%
Yam
2%
Napa cabbage
Fats
1%
Yam
1%
Napa cabbage

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 is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (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 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. 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.