foodstruct logo
Find food by nutritional value | Diet analysis

Yam vs Sauerkraut - In-Depth Nutrition Comparison

Compare

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.
Yam Sauerkraut
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
Yam Sauerkraut
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
16
Yam
13
Sauerkraut
Mineral Summary Score
19
Yam
21
Sauerkraut

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
Yam
6
:
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%
Contains more Iron +172.2%
Contains more Calcium +76.5%

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
Yam
8
:
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%
Contains more Vitamin K +465.2%

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
9%
Yam
5%
Sauerkraut
Carbohydrates
28%
Yam
4%
Sauerkraut
Fats
1%
Yam
1%
Sauerkraut

People also compare

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 Yam Sauerkraut Opinion
Calories 118 19 Yam
Protein 1.53 0.91 Yam
Fats 0.17 0.14 Yam
Vitamin C 17.1 14.7 Yam
Carbs 27.88 4.28 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.47 Sauerkraut
Calcium 17 30 Sauerkraut
Potassium 816 170 Yam
Magnesium 21 13 Yam
Sugars 0.5 1.78 Sauerkraut
Fiber 4.1 2.9 Yam
Copper 0.178 0.096 Yam
Zinc 0.24 0.19 Yam
Starch
Phosphorus 55 20 Yam
Sodium 9 661 Yam
Vitamin A 138 18 Yam
Vitamin E 0.35 0.14 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.021 Yam
Vitamin B2 0.032 0.022 Yam
Vitamin B3 0.552 0.143 Yam
Vitamin B5 0.314 0.093 Yam
Vitamin B6 0.293 0.13 Yam
Vitamin B12 0 0
Vitamin K 2.3 13 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.034 Sauerkraut
Monounsaturated Fat 0.006 0.013 Sauerkraut
Polyunsaturated fat 0.076 0.067 Yam
Tryptophan 0.012 0.008 Yam
Threonine 0.054 0.025 Yam
Isoleucine 0.052 0.021 Yam
Leucine 0.096 0.029 Yam
Lysine 0.059 0.031 Yam
Methionine 0.021 0.009 Yam
Phenylalanine 0.071 0.023 Yam
Valine 0.062 0.03 Yam
Histidine 0.034 0.016 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.