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  6. Savoy cabbage vs. Yam

Savoy cabbage vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between savoy cabbage and yam?

  • Savoy cabbage is richer in vitamin K, vitamin C, and folate, yet yam is richer in potassium, copper, manganese, and carbs.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • Savoy cabbage has 5 times more folate than yam. Savoy cabbage has 80µg of folate, while yam has 16µg.
  • Savoy cabbage has a lower glycemic index than yam.

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

Infographic

Savoy cabbage vs Yam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +150%
Contains more ZincZinc +35%
Contains more SeleniumSelenium +28.6%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 103% 0% 17% 3.4% 18% 6.9% 5.6% 11% 44% 0% 172% 60%
Yam
Yam
5
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 +156.2%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin KVitamin K +2891.3%
Contains more FolateFolate +400%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Yam DV% diff.
Vitamin K 68.8µg 2.3µg 55%
Vitamin C 31mg 12.1mg 21%
Folate 80µg 16µg 16%
Potassium 230mg 670mg 13%
Copper 0.062mg 0.152mg 10%
Manganese 0.18mg 0.371mg 8%
Carbs 6.1g 27.48g 7%
Vitamin A 50µg 6µg 5%
Calories 27kcal 116kcal 4%
Fiber 3.1g 3.9g 3%
Vitamin B6 0.19mg 0.228mg 3%
Magnesium 28mg 18mg 2%
Calcium 35mg 14mg 2%
Iron 0.4mg 0.52mg 2%
Vitamin B1 0.07mg 0.095mg 2%
Vitamin B3 0.3mg 0.552mg 2%
Vitamin B5 0.187mg 0.311mg 2%
Protein 2g 1.49g 1%
Zinc 0.27mg 0.2mg 1%
Phosphorus 42mg 49mg 1%
Sodium 28mg 8mg 1%
Vitamin E 0.17mg 0.34mg 1%
Choline 12.3mg 16.2mg 1%
Protein per 100 calories 7.4g 1.3g N/A
Calories per 10 g protein 135kcal 779kcal N/A
Weight per 100 calories 370g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 3g 23.58g N/A
Sugar 2.27g 0.49g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B2 0.03mg 0.028mg 0%
Saturated fat 0.013g 0.029g 0%
Monounsaturated fat 0.007g 0.005g 0%
Polyunsaturated fat 0.049g 0.06g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.069mg 0.052mg 0%
Isoleucine 0.101mg 0.05mg 0%
Leucine 0.103mg 0.094mg 0%
Lysine 0.094mg 0.058mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.064mg 0.069mg 0%
Valine 0.085mg 0.06mg 0%
Histidine 0.041mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
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
Contains more ProteinProtein +34.2%
Contains more WaterWater +29.8%
Contains more FatsFats +40%
Contains more CarbsCarbs +350.5%

Fat Type Comparison

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

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