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  6. Yam vs. Red cabbage

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 RAE.
  • Daily need coverage for Vitamin C from 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.

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

Infographic

Yam vs Red 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
7
:
3
Red cabbage
Red cabbage
Contains more Magnesium +12.5%
Contains more Phosphorus +63.3%
Contains more Potassium +175.7%
Contains less Sodium -70.4%
Contains more Copper +794.1%
Contains more Manganese +52.7%
Contains more Selenium +16.7%
Contains more Calcium +221.4%
Contains more Iron +53.8%
Equal in Zinc - 0.22
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Magnesium +12.5%
Contains more Phosphorus +63.3%
Contains more Potassium +175.7%
Contains less Sodium -70.4%
Contains more Copper +794.1%
Contains more Manganese +52.7%
Contains more Selenium +16.7%
Contains more Calcium +221.4%
Contains more Iron +53.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
5
:
5
Red cabbage
Red cabbage
Contains more Vitamin E +209.1%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +111.6%
Contains more Vitamin A +814.8%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.5%
Contains more Vitamin K +1560.9%
Equal in Vitamin B6 - 0.209
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin E +209.1%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +111.6%
Contains more Vitamin A +814.8%
Contains more Vitamin C +371.1%
Contains more Vitamin B2 +146.4%
Contains more Folate +12.5%
Contains more Vitamin K +1560.9%
Equal in Vitamin B6 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Red cabbage
Red cabbage
Contains more Carbs +272.9%
Contains more Other +16.9%
Contains more Fats +14.3%
Contains more Water +28.9%
Equal in Protein - 1.43
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Carbs +272.9%
Contains more Other +16.9%
Contains more Fats +14.3%
Contains more Water +28.9%
Equal in Protein - 1.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
3
Red cabbage
Red cabbage
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +33.3%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Yam Red cabbage Opinion
Net carbs 23.58g 5.27g Yam
Protein 1.49g 1.43g Yam
Fats 0.14g 0.16g Red cabbage
Carbs 27.48g 7.37g Yam
Calories 116kcal 31kcal Yam
Fructose 1.48g Red cabbage
Sugar 0.49g 3.83g Yam
Fiber 3.9g 2.1g Yam
Calcium 14mg 45mg Red cabbage
Iron 0.52mg 0.8mg Red cabbage
Magnesium 18mg 16mg Yam
Phosphorus 49mg 30mg Yam
Potassium 670mg 243mg Yam
Sodium 8mg 27mg Yam
Zinc 0.2mg 0.22mg Red cabbage
Copper 0.152mg 0.017mg Yam
Manganese 0.371mg 0.243mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 122IU 1116IU Red cabbage
Vitamin A RAE 6µg 56µg Red cabbage
Vitamin E 0.34mg 0.11mg Yam
Vitamin C 12.1mg 57mg Red cabbage
Vitamin B1 0.095mg 0.064mg Yam
Vitamin B2 0.028mg 0.069mg Red cabbage
Vitamin B3 0.552mg 0.418mg Yam
Vitamin B5 0.311mg 0.147mg Yam
Vitamin B6 0.228mg 0.209mg Yam
Folate 16µg 18µg Red cabbage
Vitamin K 2.3µg 38.2µg Red cabbage
Tryptophan 0.012mg 0.012mg
Threonine 0.052mg 0.039mg Yam
Isoleucine 0.05mg 0.034mg Yam
Leucine 0.094mg 0.046mg Yam
Lysine 0.058mg 0.049mg Yam
Methionine 0.02mg 0.014mg Yam
Phenylalanine 0.069mg 0.036mg Yam
Valine 0.06mg 0.048mg Yam
Histidine 0.033mg 0.024mg Yam
Saturated Fat 0.029g 0.021g Red cabbage
Monounsaturated Fat 0.005g 0.012g Red cabbage
Polyunsaturated fat 0.06g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Red cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yam
39%
Red cabbage
Minerals Daily Need Coverage Score
23%
Yam
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 19mg)
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 - 0.008g)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.