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  6. Yam vs. Savoy cabbage

Yam vs. Savoy cabbage — In-Depth Nutrition Comparison

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What are the main differences between yam and savoy cabbage?

  • Yam is richer in potassium, copper, and manganese, yet savoy cabbage is richer in vitamin K, vitamin C, vitamin A, and folate.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • Yam has 3 times more potassium than savoy cabbage. Yam has 670mg of potassium, while savoy cabbage has 230mg.
  • Savoy cabbage has a lower glycemic index than yam.

We used Yam, cooked, boiled, drained, or baked, without salt and Cabbage, savoy, raw types in this comparison.

Infographic

Yam vs Savoy 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more PotassiumPotassium +191.3%
Contains more IronIron +30%
Contains more CopperCopper +145.2%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +106.1%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +150%
Contains more ZincZinc +35%
Contains more SeleniumSelenium +28.6%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +35.7%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more CholineCholine +31.7%
Contains more Vitamin CVitamin C +156.2%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin KVitamin K +2891.3%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Savoy cabbage DV% diff.
Vitamin K 2.3µg 68.8µg 55%
Vitamin C 12.1mg 31mg 21%
Folate 16µg 80µg 16%
Potassium 670mg 230mg 13%
Copper 0.152mg 0.062mg 10%
Manganese 0.371mg 0.18mg 8%
Carbs 27.48g 6.1g 7%
Vitamin A 6µg 50µg 5%
Calories 116kcal 27kcal 4%
Vitamin B6 0.228mg 0.19mg 3%
Fiber 3.9g 3.1g 3%
Vitamin B5 0.311mg 0.187mg 2%
Vitamin B3 0.552mg 0.3mg 2%
Vitamin B1 0.095mg 0.07mg 2%
Iron 0.52mg 0.4mg 2%
Magnesium 18mg 28mg 2%
Calcium 14mg 35mg 2%
Phosphorus 49mg 42mg 1%
Sodium 8mg 28mg 1%
Choline 16.2mg 12.3mg 1%
Protein 1.49g 2g 1%
Vitamin E 0.34mg 0.17mg 1%
Zinc 0.2mg 0.27mg 1%
Fats 0.14g 0.1g 0%
Net carbs 23.58g 3g N/A
Sugar 0.49g 2.27g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B2 0.028mg 0.03mg 0%
Saturated fat 0.029g 0.013g 0%
Monounsaturated fat 0.005g 0.007g 0%
Polyunsaturated fat 0.06g 0.049g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.052mg 0.069mg 0%
Isoleucine 0.05mg 0.101mg 0%
Leucine 0.094mg 0.103mg 0%
Lysine 0.058mg 0.094mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.069mg 0.064mg 0%
Valine 0.06mg 0.085mg 0%
Histidine 0.033mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +40%
Contains more CarbsCarbs +350.5%
Contains more ProteinProtein +34.2%
Contains more WaterWater +29.8%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Poly. FatPolyunsaturated fat +22.4%
Contains less Sat. FatSaturated fat -55.2%
Contains more Mono. FatMonounsaturated fat +40%

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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. 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.