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Jícama (yam bean) vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Jícama (yam bean) and Sauerkraut

  • Jícama (yam bean) has less Iron, Vitamin B6, and Copper than Sauerkraut.
  • Sauerkraut covers your daily need of Sodium 29% more than Jícama (yam bean).
  • Jícama (yam bean) has less Sodium.

These are the specific foods used in this comparison Yambean (jicama), cooked, boiled, drained, without salt and Sauerkraut, canned, solids and liquids.

Infographic

Jícama (yam bean) vs Sauerkraut 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.
Contains less Sodium -99.4%
Contains more Selenium +16.7%
Contains more Calcium +172.7%
Contains more Iron +157.9%
Contains more Magnesium +18.2%
Contains more Phosphorus +25%
Contains more Potassium +25.9%
Contains more Zinc +26.7%
Contains more Copper +108.7%
Contains more Manganese +164.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 22% 8% 7% 12% 1% 5% 16% 8% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -99.4%
Contains more Selenium +16.7%
Contains more Calcium +172.7%
Contains more Iron +157.9%
Contains more Magnesium +18.2%
Contains more Phosphorus +25%
Contains more Potassium +25.9%
Contains more Zinc +26.7%
Contains more Copper +108.7%
Contains more Manganese +164.9%

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.
:
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +30.1%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +225%
Contains more Folate +200%
Equal in Vitamin A - 18
Equal in Vitamin C - 14.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 47% 5% 7% 4% 8% 10% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +30.1%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +225%
Contains more Folate +200%
Equal in Vitamin A - 18
Equal in Vitamin C - 14.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +106.1%
Contains more Protein +26.4%
Contains more Fats +55.6%
Contains more Other +616.7%
Equal in Water - 92.52
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Carbs +106.1%
Contains more Protein +26.4%
Contains more Fats +55.6%
Contains more Other +616.7%
Equal in Water - 92.52

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jícama (yam bean) Sauerkraut
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jícama (yam bean) Sauerkraut Opinion
Net carbs 8.82g 1.38g Jícama (yam bean)
Protein 0.72g 0.91g Sauerkraut
Fats 0.09g 0.14g Sauerkraut
Carbs 8.82g 4.28g Jícama (yam bean)
Calories 38kcal 19kcal Jícama (yam bean)
Fructose 0.04g Sauerkraut
Sugar 1.78g Jícama (yam bean)
Fiber 2.9g Sauerkraut
Calcium 11mg 30mg Sauerkraut
Iron 0.57mg 1.47mg Sauerkraut
Magnesium 11mg 13mg Sauerkraut
Phosphorus 16mg 20mg Sauerkraut
Potassium 135mg 170mg Sauerkraut
Sodium 4mg 661mg Jícama (yam bean)
Zinc 0.15mg 0.19mg Sauerkraut
Copper 0.046mg 0.096mg Sauerkraut
Manganese 0.057mg 0.151mg Sauerkraut
Selenium 0.7µg 0.6µg Jícama (yam bean)
Vitamin A 19IU 18IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.1mg 14.7mg Sauerkraut
Vitamin B1 0.017mg 0.021mg Sauerkraut
Vitamin B2 0.028mg 0.022mg Jícama (yam bean)
Vitamin B3 0.19mg 0.143mg Jícama (yam bean)
Vitamin B5 0.121mg 0.093mg Jícama (yam bean)
Vitamin B6 0.04mg 0.13mg Sauerkraut
Folate 8µg 24µg Sauerkraut
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.018mg 0.025mg Sauerkraut
Isoleucine 0.016mg 0.021mg Sauerkraut
Leucine 0.025mg 0.029mg Sauerkraut
Lysine 0.026mg 0.031mg Sauerkraut
Methionine 0.007mg 0.009mg Sauerkraut
Phenylalanine 0.017mg 0.023mg Sauerkraut
Valine 0.022mg 0.03mg Sauerkraut
Histidine 0.019mg 0.016mg Jícama (yam bean)
Saturated Fat 0.034g Jícama (yam bean)
Monounsaturated Fat 0.013g Sauerkraut
Polyunsaturated fat 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jícama (yam bean) Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Jícama (yam bean)
13%
Sauerkraut
Minerals Daily Need Coverage Score
8%
Jícama (yam bean)
24%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Jícama (yam bean)
Jícama (yam bean) is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Jícama (yam bean)
Jícama (yam bean) contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jícama (yam bean)
Jícama (yam bean) is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Jícama (yam bean)
Jícama (yam bean) is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama (yam bean)
Jícama (yam bean) is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jícama (yam bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170074/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.