Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Summary of differences between Sauerkraut and Jícama (yam bean)

  • 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).
  • Sauerkraut has 3 times more Vitamin B6 than Jícama (yam bean). While Sauerkraut has 0.13mg of Vitamin B6, Jícama (yam bean) has only 0.04mg.
  • Jícama (yam bean) has less Sodium.

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

Infographic

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

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 B1 +23.5%
Contains more Vitamin B6 +225%
Contains more Folate +200%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +30.1%
Equal in Vitamin A - 19
Equal in Vitamin C - 14.1
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%
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%
Contains more Vitamin B1 +23.5%
Contains more Vitamin B6 +225%
Contains more Folate +200%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +30.1%
Equal in Vitamin A - 19
Equal in Vitamin C - 14.1

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Jícama (yam bean)
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 Sauerkraut Jícama (yam bean) Opinion
Net carbs 1.38g 8.82g Jícama (yam bean)
Protein 0.91g 0.72g Sauerkraut
Fats 0.14g 0.09g Sauerkraut
Carbs 4.28g 8.82g Jícama (yam bean)
Calories 19kcal 38kcal Jícama (yam bean)
Fructose 0.04g Sauerkraut
Sugar 1.78g Jícama (yam bean)
Fiber 2.9g Sauerkraut
Calcium 30mg 11mg Sauerkraut
Iron 1.47mg 0.57mg Sauerkraut
Magnesium 13mg 11mg Sauerkraut
Phosphorus 20mg 16mg Sauerkraut
Potassium 170mg 135mg Sauerkraut
Sodium 661mg 4mg Jícama (yam bean)
Zinc 0.19mg 0.15mg Sauerkraut
Copper 0.096mg 0.046mg Sauerkraut
Manganese 0.151mg 0.057mg Sauerkraut
Selenium 0.6µg 0.7µg Jícama (yam bean)
Vitamin A 18IU 19IU Jícama (yam bean)
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg Sauerkraut
Vitamin C 14.7mg 14.1mg Sauerkraut
Vitamin B1 0.021mg 0.017mg Sauerkraut
Vitamin B2 0.022mg 0.028mg Jícama (yam bean)
Vitamin B3 0.143mg 0.19mg Jícama (yam bean)
Vitamin B5 0.093mg 0.121mg Jícama (yam bean)
Vitamin B6 0.13mg 0.04mg Sauerkraut
Folate 24µg 8µg Sauerkraut
Vitamin K 13µg Sauerkraut
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg 0.018mg Sauerkraut
Isoleucine 0.021mg 0.016mg Sauerkraut
Leucine 0.029mg 0.025mg Sauerkraut
Lysine 0.031mg 0.026mg Sauerkraut
Methionine 0.009mg 0.007mg Sauerkraut
Phenylalanine 0.023mg 0.017mg Sauerkraut
Valine 0.03mg 0.022mg Sauerkraut
Histidine 0.016mg 0.019mg 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
Sauerkraut Jícama (yam bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
13%
Sauerkraut
7%
Jícama (yam bean)
Minerals Daily Need Coverage Score
24%
Sauerkraut
8%
Jícama (yam bean)

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