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Sauerkraut vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 1.28g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 652mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Sauerkraut
16
Yam
Mineral Summary Score
21
Sauerkraut
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Yam
Contains more Iron +172.2%
Contains more Calcium +76.5%
Contains more Potassium +380%
Contains more Magnesium +61.5%
Contains more Copper +85.4%
Contains more Zinc +26.3%
Contains more Phosphorus +175%
Contains less Sodium -98.6%
Contains more Iron +172.2%
Contains more Calcium +76.5%
Contains more Potassium +380%
Contains more Magnesium +61.5%
Contains more Copper +85.4%
Contains more Zinc +26.3%
Contains more Phosphorus +175%
Contains less Sodium -98.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Yam
Contains more Vitamin K +465.2%
Contains more Vitamin C +16.3%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +125.4%
Contains more Vitamin K +465.2%
Contains more Vitamin C +16.3%
Contains more Vitamin A +666.7%
Contains more Vitamin E +150%
Contains more Vitamin B1 +433.3%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +286%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +125.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Sauerkraut
9%
Yam
Carbohydrates
4%
Sauerkraut
28%
Yam
Fats
1%
Sauerkraut
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sauerkraut Yam Opinion
Calories 19 118 Yam
Protein 0.91 1.53 Yam
Fats 0.14 0.17 Yam
Vitamin C 14.7 17.1 Yam
Carbs 4.28 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.54 Sauerkraut
Calcium 30 17 Sauerkraut
Potassium 170 816 Yam
Magnesium 13 21 Yam
Sugars 1.78 0.5 Sauerkraut
Fiber 2.9 4.1 Yam
Copper 0.096 0.178 Yam
Zinc 0.19 0.24 Yam
Starch
Phosphorus 20 55 Yam
Sodium 661 9 Yam
Vitamin A 18 138 Yam
Vitamin E 0.14 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.021 0.112 Yam
Vitamin B2 0.022 0.032 Yam
Vitamin B3 0.143 0.552 Yam
Vitamin B5 0.093 0.314 Yam
Vitamin B6 0.13 0.293 Yam
Vitamin B12 0 0
Vitamin K 13 2.3 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.037 Sauerkraut
Monounsaturated Fat 0.013 0.006 Sauerkraut
Polyunsaturated fat 0.067 0.076 Yam
Tryptophan 0.008 0.012 Yam
Threonine 0.025 0.054 Yam
Isoleucine 0.021 0.052 Yam
Leucine 0.029 0.096 Yam
Lysine 0.031 0.059 Yam
Methionine 0.009 0.021 Yam
Phenylalanine 0.023 0.071 Yam
Valine 0.03 0.062 Yam
Histidine 0.016 0.034 Yam
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.