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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 Potassium +254.8%
Contains more Copper +187.1%
Contains more Phosphorus +31%
Contains less Sodium -67.9%
Contains more Calcium +105.9%
Contains more Magnesium +33.3%
Contains more Zinc +12.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 11% 21% 20% 21% 8% 18% 4%
Contains more Iron +35%
Contains more Potassium +254.8%
Contains more Copper +187.1%
Contains more Phosphorus +31%
Contains less Sodium -67.9%
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 C +81.3%
Contains more Vitamin A +624.6%
Contains more Vitamin K +2891.3%
Contains more Folate +247.8%
Equal in Vitamin B2 - 0.03
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 104% 60% 4% 0% 18% 7% 6% 12% 44% 0% 172% 60%
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 C +81.3%
Contains more Vitamin A +624.6%
Contains more Vitamin K +2891.3%
Contains more Folate +247.8%
Equal in Vitamin B2 - 0.03

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Savoy 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 - 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.

All nutrients comparison - raw data values

Nutrient Yam Savoy cabbage Opinion
Calories 118 27 Yam
Protein 1.53 2 Savoy cabbage
Fats 0.17 0.1 Yam
Vitamin C 17.1 31 Savoy cabbage
Net carbs 23.780000686645508 3 Yam
Carbs 27.88 6.1 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.4 Yam
Calcium 17 35 Savoy cabbage
Potassium 816 230 Yam
Magnesium 21 28 Savoy cabbage
Sugar 0.5 2.27 Yam
Fiber 4.1 3.1 Yam
Copper 0.178 0.062 Yam
Zinc 0.24 0.27 Savoy cabbage
Starch
Phosphorus 55 42 Yam
Sodium 9 28 Yam
Vitamin A 138 1000 Savoy cabbage
Vitamin E 0.35 0.17 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.07 Yam
Vitamin B2 0.032 0.03 Yam
Vitamin B3 0.552 0.3 Yam
Vitamin B5 0.314 0.187 Yam
Vitamin B6 0.293 0.19 Yam
Vitamin B12 0 0
Vitamin K 2.3 68.8 Savoy cabbage
Folate 23 80 Savoy cabbage
Trans Fat 0 0
Saturated Fat 0.037 0.013 Savoy cabbage
Monounsaturated Fat 0.006 0.007 Savoy cabbage
Polyunsaturated fat 0.076 0.049 Yam
Tryptophan 0.012 0.02 Savoy cabbage
Threonine 0.054 0.069 Savoy cabbage
Isoleucine 0.052 0.101 Savoy cabbage
Leucine 0.096 0.103 Savoy cabbage
Lysine 0.059 0.094 Savoy cabbage
Methionine 0.021 0.02 Yam
Phenylalanine 0.071 0.064 Yam
Valine 0.062 0.085 Savoy cabbage
Histidine 0.034 0.041 Savoy cabbage
Fructose

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.