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Yam vs Savoy cabbage - In-Depth Nutrition Comparison

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A recap on differences between Yam and Savoy cabbage

  • Yam has more Potassium, Copper, Manganese, and Vitamin B6, however Savoy cabbage is higher in Vitamin K, Vitamin C, and Folate.
  • Savoy cabbage covers your daily Vitamin K needs 55% more than Yam.
  • Savoy cabbage contains 4 times less Potassium than Yam. Yam contains 816mg of Potassium, while Savoy cabbage contains 230mg.
  • Yam has less Sugar.

Food varieties used in this article are Yam, raw and Cabbage, savoy, raw.

Infographic

Yam vs Savoy 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 Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 15% 20% 18% 21% 4% 8% 21%
Contains more Iron +35%
Contains more Phosphorus +31%
Contains more Potassium +254.8%
Contains less Sodium -67.9%
Contains more Copper +187.1%
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%

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 +105.9%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +624.6%
Contains more Vitamin C +81.3%
Contains more Folate +247.8%
Contains more Vitamin K +2891.3%
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin E +105.9%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +54.2%
Contains more Vitamin A +624.6%
Contains more Vitamin C +81.3%
Contains more Folate +247.8%
Contains more Vitamin K +2891.3%
Equal in Vitamin B2 - 0.03

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 Savoy 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 Savoy cabbage Opinion
Net carbs 23.78g 3g Yam
Protein 1.53g 2g Savoy cabbage
Fats 0.17g 0.1g Yam
Carbs 27.88g 6.1g Yam
Calories 118kcal 27kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 2.27g Yam
Fiber 4.1g 3.1g Yam
Calcium 17mg 35mg Savoy cabbage
Iron 0.54mg 0.4mg Yam
Magnesium 21mg 28mg Savoy cabbage
Phosphorus 55mg 42mg Yam
Potassium 816mg 230mg Yam
Sodium 9mg 28mg Yam
Zinc 0.24mg 0.27mg Savoy cabbage
Copper 0.178mg 0.062mg Yam
Vitamin A 138IU 1000IU Savoy cabbage
Vitamin E 0.35mg 0.17mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 31mg Savoy cabbage
Vitamin B1 0.112mg 0.07mg Yam
Vitamin B2 0.032mg 0.03mg Yam
Vitamin B3 0.552mg 0.3mg Yam
Vitamin B5 0.314mg 0.187mg Yam
Vitamin B6 0.293mg 0.19mg Yam
Folate 23µg 80µg Savoy cabbage
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 68.8µg Savoy cabbage
Tryptophan 0.012mg 0.02mg Savoy cabbage
Threonine 0.054mg 0.069mg Savoy cabbage
Isoleucine 0.052mg 0.101mg Savoy cabbage
Leucine 0.096mg 0.103mg Savoy cabbage
Lysine 0.059mg 0.094mg Savoy cabbage
Methionine 0.021mg 0.02mg Yam
Phenylalanine 0.071mg 0.064mg Yam
Valine 0.062mg 0.085mg Savoy cabbage
Histidine 0.034mg 0.041mg Savoy cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.013g Savoy cabbage
Monounsaturated Fat 0.006g 0.007g Savoy cabbage
Polyunsaturated fat 0.076g 0.049g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Savoy cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
40
Savoy cabbage
Mineral Summary Score
25
Yam
14
Savoy 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
12%
Savoy cabbage
Carbohydrates
28%
Yam
6%
Savoy cabbage
Fats
1%
Yam
0%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.77g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 19mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy 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

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.