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Yam vs Red cabbage - In-Depth Nutrition Comparison

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Summary of differences between Yam and Red cabbage

  • Yam has more Copper, Potassium, Fiber, Manganese, and Vitamin B6, while Red cabbage has more Vitamin C, Vitamin K, and Vitamin A.
  • Red cabbage covers your daily need of Vitamin C 44% more than Yam.
  • Yam contains 10 times more Copper than Red cabbage. While Yam contains 0.178mg of Copper, Red cabbage contains only 0.017mg.

These are the specific foods used in this comparison Yam, raw and Cabbage, red, raw.

Infographic

Yam vs Red 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 +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Contains more Iron +48.1%
Contains more Calcium +164.7%
Equal in Zinc - 0.22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 14% 22% 12% 6% 6% 13% 4%
Contains more Potassium +235.8%
Contains more Magnesium +31.3%
Contains more Copper +947.1%
Contains more Phosphorus +83.3%
Contains less Sodium -66.7%
Contains more Iron +48.1%
Contains more Calcium +164.7%
Equal in Zinc - 0.22

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
6
:
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Folate +27.8%
Contains more Vitamin C +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%
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 190% 67% 3% 0% 16% 16% 8% 9% 49% 0% 96% 14%
Contains more Vitamin E +218.2%
Contains more Vitamin B1 +75%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +113.6%
Contains more Vitamin B6 +40.2%
Contains more Folate +27.8%
Contains more Vitamin C +233.3%
Contains more Vitamin A +708.7%
Contains more Vitamin B2 +115.6%
Contains more Vitamin K +1560.9%

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
39
Red cabbage
Mineral Summary Score
25
Yam
13
Red 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%
Red cabbage
Carbohydrates
28%
Yam
7%
Red cabbage
Fats
1%
Yam
1%
Red cabbage

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 Red 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.33g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Red cabbage
Red 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.

All nutrients comparison - raw data values

Nutrient Yam Red cabbage Opinion
Calories 118 31 Yam
Protein 1.53 1.43 Yam
Fats 0.17 0.16 Yam
Vitamin C 17.1 57 Red cabbage
Net carbs 23.780000686645508 5.269999980926514 Yam
Carbs 27.88 7.37 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.8 Red cabbage
Calcium 17 45 Red cabbage
Potassium 816 243 Yam
Magnesium 21 16 Yam
Sugar 0.5 3.83 Yam
Fiber 4.1 2.1 Yam
Copper 0.178 0.017 Yam
Zinc 0.24 0.22 Yam
Starch 0 Red cabbage
Phosphorus 55 30 Yam
Sodium 9 27 Yam
Vitamin A 138 1116 Red cabbage
Vitamin E 0.35 0.11 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.064 Yam
Vitamin B2 0.032 0.069 Red cabbage
Vitamin B3 0.552 0.418 Yam
Vitamin B5 0.314 0.147 Yam
Vitamin B6 0.293 0.209 Yam
Vitamin B12 0 0
Vitamin K 2.3 38.2 Red cabbage
Folate 23 18 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.021 Red cabbage
Monounsaturated Fat 0.006 0.012 Red cabbage
Polyunsaturated fat 0.076 0.08 Red cabbage
Tryptophan 0.012 0.012
Threonine 0.054 0.039 Yam
Isoleucine 0.052 0.034 Yam
Leucine 0.096 0.046 Yam
Lysine 0.059 0.049 Yam
Methionine 0.021 0.014 Yam
Phenylalanine 0.071 0.036 Yam
Valine 0.062 0.048 Yam
Histidine 0.034 0.024 Yam
Fructose 1.48 Red cabbage

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.