Cabbage vs Yam: Nutrition & Calories Compare


Cabbage vs Yam
Nutrition Facts
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Cabbage vs Yam 100g Compare
per 100g | Cabbage | Yam |
---|---|---|
Calories | 25 | 118 |
Carbohydrates | 5.8 g | 27.88 g |
Fat | 0.1 g | 0.17 g |
Dietary fiber | 2.5 g | 4.1 g |
Protein | 1.3 g | 1.53 g |
Calcium | 40 mg | 17 mg |
Iron | 0.47 mg | 0.54 mg |
Magnessium | 12 mg | 21 mg |
Potassium | 170 mg | 816 mg |
Sodium | 18 mg | 9 mg |
Vitaminium A | 98 µg | 138 µg |
Vitaminium B1 (Thiamine) | 0.061 mg | 0.112 mg |
Vitaminium B2 (riboflavin) | 0.04 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 0.234 mg | 0.552 mg |
Vitaminium B5 | 0.212 mg | 0.314 mg |
Vitaminium B6 | 0.124 mg | 0.293 mg |
Vitaminium B9 (Folic acid) | 53 mg | 0.023 mg |
Vitaminium C | 36.6 mg | 17.1 mg |
Vitaminium K | 76 µg | 0.002 µg |
Beta karoten | 42 mg | 83 mg |
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
25kcalCalories source
- 79% CARBS.
- 18% PROTEIN
- 3% FAT
Yam 100g
118kcalCalories source
- 94% CARBS
- 5% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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