Yam vs. Red cabbage — In-Depth Nutrition Comparison

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The main differences between yam and red cabbage

Yam has more copper, potassium, fiber, and manganese; however, red cabbage has more vitamin C, vitamin K, and vitamin A.
Daily need coverage for vitamin C for red cabbage is 50% higher.
Red cabbage has 9 times less copper than yam. Yam has 0.152mg of copper, while red cabbage has 0.017mg.
Yam is lower in sugar.
Yam has a higher glycemic index than red cabbage.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Cabbage, red, raw.

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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.

Yam

Red cabbage

Contains more MagnesiumMagnesium	+12.5%
Contains more PotassiumPotassium	+175.7%
Contains more CopperCopper	+794.1%
Contains more PhosphorusPhosphorus	+63.3%
Contains less SodiumSodium	-70.4%
Contains more ManganeseManganese	+52.7%
Contains more SeleniumSelenium	+16.7%

Contains more CalciumCalcium	+221.4%
Contains more IronIron	+53.8%

~equal in Zinc ~0.22mg

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.

Yam

Red cabbage

Contains more Vitamin EVitamin E	+209.1%
Contains more Vitamin B1Vitamin B1	+48.4%
Contains more Vitamin B3Vitamin B3	+32.1%
Contains more Vitamin B5Vitamin B5	+111.6%

Contains more Vitamin CVitamin C	+371.1%
Contains more Vitamin AVitamin A	+833.3%
Contains more Vitamin B2Vitamin B2	+146.4%
Contains more Vitamin KVitamin K	+1560.9%
Contains more FolateFolate	+12.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.209mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~17.1mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	12.1mg	57mg	50%
Vitamin K	2.3µg	38.2µg	30%
Copper	0.152mg	0.017mg	15%
Potassium	670mg	243mg	13%
Carbs	27.48g	7.37g	7%
Fiber	3.9g	2.1g	7%
Manganese	0.371mg	0.243mg	6%
Vitamin A	6µg	56µg	6%
Calories	116kcal	31kcal	4%
Iron	0.52mg	0.8mg	4%
Phosphorus	49mg	30mg	3%
Vitamin B5	0.311mg	0.147mg	3%
Vitamin B2	0.028mg	0.069mg	3%
Vitamin B1	0.095mg	0.064mg	3%
Calcium	14mg	45mg	3%
Fructose		1.48g	2%
Vitamin E	0.34mg	0.11mg	2%
Folate	16µg	18µg	1%
Sodium	8mg	27mg	1%
Vitamin B3	0.552mg	0.418mg	1%
Vitamin B6	0.228mg	0.209mg	1%
Protein	1.49g	1.43g	0%
Fats	0.14g	0.16g	0%
Net carbs	23.58g	5.27g	N/A
Magnesium	18mg	16mg	0%
Sugar	0.49g	3.83g	N/A
Zinc	0.2mg	0.22mg	0%
Selenium	0.7µg	0.6µg	0%
Saturated fat	0.029g	0.021g	0%
Choline	16.2mg	17.1mg	0%
Monounsaturated fat	0.005g	0.012g	0%
Polyunsaturated fat	0.06g	0.08g	0%
Tryptophan	0.012mg	0.012mg	0%
Threonine	0.052mg	0.039mg	0%
Isoleucine	0.05mg	0.034mg	0%
Leucine	0.094mg	0.046mg	0%
Lysine	0.058mg	0.049mg	0%
Methionine	0.02mg	0.014mg	0%
Phenylalanine	0.069mg	0.036mg	0%
Valine	0.06mg	0.048mg	0%
Histidine	0.033mg	0.024mg	0%