Cabbage vs Yam: Nutrition & Calories Compare



Cabbage - calories, kcal, weight, nutrition
Cabbage - calories, kcal, weight, nutrition

Cabbage vs Yam
Nutrition Facts

Cabbage
Serving size:
  change
one cabbage (3500g)cup, chopped (89g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cabbage vs Yam 100g Compare


per 100gCabbageYam
Calories25 118
Carbohydrates5.8 g27.88 g
Fat0.1 g0.17 g
Dietary fiber2.5 g4.1 g
Protein1.3 g1.53 g
Calcium40 mg17 mg
Iron0.47 mg0.54 mg
Magnessium12 mg21 mg
Potassium170 mg816 mg
Sodium18 mg9 mg
Vitaminium A98 µg138 µg
Vitaminium B1 (Thiamine)0.061 mg0.112 mg
Vitaminium B2 (riboflavin)0.04 mg0.032 mg
Vitaminium B3 (Niacin)0.234 mg0.552 mg
Vitaminium B50.212 mg0.314 mg
Vitaminium B60.124 mg0.293 mg
Vitaminium B9 (Folic acid)53 mg0.023 mg
Vitaminium C36.6 mg17.1 mg
Vitaminium K76 µg0.002 µg
Beta karoten42 mg83 mg
Cabbage vs Yam: A Nutritional Comparison

Discovering the Nutritional Gems: Cabbage and Yam

When it comes to selecting the best vegetables for our diet, the choices can be both exciting and overwhelming. Two often compared staples in many diets around the world are cabbage and yam. These vegetables not only differ in texture and taste but also in their nutritional profiles. Let's dive into some interesting facts about cabbage and yam before comparing their nutritional values.

Interesting Facts about Cabbage

Cabbage, a leafy green, red, or white biennial plant, has been cultivated for thousands of years for its densely leaved heads. Known for its low calorie yet high fiber content, cabbage is a powerhouse of vitamins and minerals, particularly Vitamin K, Vitamin C, and folate. It's not just a staple in salads but also a crucial ingredient in dishes worldwide, from sauerkraut in Germany to kimchi in Korea.

Yam: The Versatile Tubular

Yams are a type of tuber vegetable that are often confused with sweet potatoes. However, they are quite distinct, not just in terms of appearance but also in their nutritional content. Yams are a rich source of carbohydrates, fiber, and essential vitamins, making them a staple food in many parts of Africa, Asia, and the Americas. They are known for their versatility in cooking, appearing in everything from desserts to savory dishes.

Nutritional Showdown: Cabbage vs Yam

When comparing the nutritional values of cabbage and yam, it's clear that each brings its unique set of benefits to the table.

  • Calories: Cabbage is much lower in calories, with only 25 calories per 100 grams, compared to yam's 108 calories.
  • Carbohydrates and Fiber: Yam is higher in both carbohydrates (27.88g) and fiber (4.1g), making it a great energy source and beneficial for digestive health.
  • Protein and Fats: Both vegetables are low in fat but yam slightly edges out cabbage in protein content.
  • Vitamins and Minerals: Cabbage is a superior source of vitamins K and C, while yam provides more B vitamins and potassium.

Both cabbage and yam have their advantages depending on what nutritional benefits you are looking for. Cabbage is an excellent choice for those watching their calorie intake, while yams provide a more substantial energy source due to their higher carbohydrate content.

Conclusion: Balancing Your Diet with Cabbage and Yam

Choosing between cabbage and yam doesn't have to be an either/or decision. Incorporating both into your diet can provide a wide range of nutrients beneficial for maintaining good health. Whether you're looking for low-calorie options or need a boost in energy and fiber, these vegetables offer versatile solutions. Remember, a balanced diet is about variety, and both cabbage and yam deserve their place on your plate.

Cabbage 100g

25kcal

Calories source

  • 79% CARBS.
  • 18% PROTEIN
  • 3% FAT

Yam 100g

118kcal

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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