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Jícama vs Sauerkraut - In-Depth Nutrition Comparison

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Important differences between Jícama and Sauerkraut

  • Jícama has more Fiber, and Vitamin C, however Sauerkraut has more Iron, Vitamin K, Vitamin B6, and Copper.
  • Sauerkraut's daily need coverage for Sodium is 29% more.
  • Jícama has 2 times more Fiber than Sauerkraut. Jícama has 4.9g of Fiber, while Sauerkraut has 2.9g.
  • Jícama is lower in Sodium.

The food varieties used in the comparison are Yambean (jicama), raw and Sauerkraut, canned, solids and liquids.

Infographic

Jícama vs Sauerkraut infographic
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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
Contains less Sodium -99.4%
Contains more Iron +145%
Contains more Calcium +150%
Contains more Potassium +13.3%
Contains more Copper +100%
Contains more Zinc +18.8%
Contains more Phosphorus +11.1%
Equal in Magnesium - 13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Contains less Sodium -99.4%
Contains more Iron +145%
Contains more Calcium +150%
Contains more Potassium +13.3%
Contains more Copper +100%
Contains more Zinc +18.8%
Contains more Phosphorus +11.1%
Equal in Magnesium - 13

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
:
Contains more Vitamin C +37.4%
Contains more Vitamin A +16.7%
Contains more Vitamin E +228.6%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +45.2%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +4233.3%
Contains more Folate +100%
Equal in Vitamin B1 - 0.021
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 2% 10% 0% 5% 7% 4% 9% 10% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Contains more Vitamin C +37.4%
Contains more Vitamin A +16.7%
Contains more Vitamin E +228.6%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +45.2%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +4233.3%
Contains more Folate +100%
Equal in Vitamin B1 - 0.021

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jícama 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 Sauerkraut Opinion
Calories 38kcal 19kcal Jícama
Protein 0.72g 0.91g Sauerkraut
Fats 0.09g 0.14g Sauerkraut
Vitamin C 20.2mg 14.7mg Jícama
Net carbs 3.92g 1.38g Jícama
Carbs 8.82g 4.28g Jícama
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 1.47mg Sauerkraut
Calcium 12mg 30mg Sauerkraut
Potassium 150mg 170mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Sugar 1.8g 1.78g Sauerkraut
Fiber 4.9g 2.9g Jícama
Copper 0.048mg 0.096mg Sauerkraut
Zinc 0.16mg 0.19mg Sauerkraut
Starch g g
Phosphorus 18mg 20mg Sauerkraut
Sodium 4mg 661mg Jícama
Vitamin A 21IU 18IU Jícama
Vitamin E 0.46mg 0.14mg Jícama
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.021mg Sauerkraut
Vitamin B2 0.029mg 0.022mg Jícama
Vitamin B3 0.2mg 0.143mg Jícama
Vitamin B5 0.135mg 0.093mg Jícama
Vitamin B6 0.042mg 0.13mg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 13µg Sauerkraut
Folate 12µg 24µg Sauerkraut
Trans Fat 0g 0g
Saturated Fat 0.021g 0.034g Jícama
Monounsaturated Fat 0.005g 0.013g Sauerkraut
Polyunsaturated fat 0.043g 0.067g Sauerkraut
Tryptophan mg 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
Fructose g 0.04g Sauerkraut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Jícama
13
Sauerkraut
Mineral Summary Score
10
Jícama
28
Sauerkraut

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 food.
Protein
4%
Jícama
5%
Sauerkraut
Carbohydrates
9%
Jícama
4%
Sauerkraut
Fats
0%
Jícama
1%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Jícama
Jícama contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jícama
Jícama is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Jícama
Jícama is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama
Jícama 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.