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  6. Cabbage vs. Yam

Cabbage vs. Yam — In-Depth Nutrition Comparison

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Differences between cabbage and yam

  • Cabbage has more vitamin K, vitamin C, and folate, while yam has more copper, potassium, manganese, vitamin B6, and fiber.
  • Cabbage's daily need coverage for vitamin K is 61% higher.
  • Yam contains 3 times less vitamin C than cabbage. Cabbage contains 36.6mg of vitamin C, while yam contains 12.1mg.

The food types used in this comparison are Cabbage, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Cabbage vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Yam
Yam
9
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%
Contains more CalciumCalcium +185.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +294.1%
Contains more IronIron +10.6%
Contains more CopperCopper +700%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +88.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +131.9%
Contains more SeleniumSelenium +133.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 122% 0% 1.7% 3% 15% 9.2% 4.4% 13% 29% 0% 190% 32%
Yam
Yam
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +3204.3%
Contains more FolateFolate +168.8%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +55.7%
Contains more Vitamin B3Vitamin B3 +135.9%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +83.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cabbage Yam DV% diff.
Vitamin K 76µg 2.3µg 61%
Vitamin C 36.6mg 12.1mg 27%
Potassium 170mg 670mg 15%
Copper 0.019mg 0.152mg 15%
Manganese 0.16mg 0.371mg 9%
Vitamin B6 0.124mg 0.228mg 8%
Carbs 5.8g 27.48g 7%
Folate 43µg 16µg 7%
Fiber 2.5g 3.9g 6%
Calories 25kcal 116kcal 5%
Calcium 40mg 14mg 3%
Phosphorus 26mg 49mg 3%
Vitamin B1 0.061mg 0.095mg 3%
Vitamin B3 0.234mg 0.552mg 2%
Vitamin B5 0.212mg 0.311mg 2%
Fructose 1.45g 2%
Magnesium 12mg 18mg 1%
Iron 0.47mg 0.52mg 1%
Vitamin E 0.15mg 0.34mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin B2 0.04mg 0.028mg 1%
Choline 10.7mg 16.2mg 1%
Protein 1.28g 1.49g 0%
Protein per 100 calories 5.1g 1.3g N/A
Calories per 10 g protein 195kcal 779kcal N/A
Weight per 100 calories 400g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 3.3g 23.58g N/A
Sugar 3.2g 0.49g N/A
Zinc 0.18mg 0.2mg 0%
Sodium 18mg 8mg 0%
Vitamin A 5µg 6µg 0%
Saturated fat 0.034g 0.029g 0%
Monounsaturated fat 0.017g 0.005g 0%
Polyunsaturated fat 0.017g 0.06g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.035mg 0.052mg 0%
Isoleucine 0.03mg 0.05mg 0%
Leucine 0.041mg 0.094mg 0%
Lysine 0.044mg 0.058mg 0%
Methionine 0.012mg 0.02mg 0%
Phenylalanine 0.032mg 0.069mg 0%
Valine 0.042mg 0.06mg 0%
Histidine 0.022mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +31.4%
Contains more ProteinProtein +16.4%
Contains more FatsFats +40%
Contains more CarbsCarbs +373.8%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +240%
Contains less Sat. FatSaturated fat -14.7%
Contains more Poly. FatPolyunsaturated fat +252.9%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.