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  6. Jícama raw vs. Sauerkraut

Jícama raw vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between jícama raw and sauerkraut

  • Jícama raw 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 raw has 2 times more fiber than sauerkraut. Jícama raw has 4.9g of fiber, while sauerkraut has 2.9g.
  • Jícama raw is lower in sodium.
  • Sauerkraut has a higher glycemic index than jícama raw.

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

Infographic

Jícama raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +145%
Contains more CopperCopper +100%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +11.1%
Contains more ManganeseManganese +151.7%
~equal in Magnesium ~13mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +45.2%
Contains more CholineCholine +30.8%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +4233.3%
Contains more FolateFolate +100%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Jícama raw Sauerkraut DV% diff.
Sodium 4mg 661mg 29%
Vitamin K 0.3µg 13µg 11%
Iron 0.6mg 1.47mg 11%
Fiber 4.9g 2.9g 8%
Vitamin B6 0.042mg 0.13mg 7%
Vitamin C 20.2mg 14.7mg 6%
Copper 0.048mg 0.096mg 5%
Manganese 0.06mg 0.151mg 4%
Folate 12µg 24µg 3%
Carbs 8.82g 4.28g 2%
Calcium 12mg 30mg 2%
Vitamin E 0.46mg 0.14mg 2%
Vitamin B5 0.135mg 0.093mg 1%
Choline 13.6mg 10.4mg 1%
Vitamin B2 0.029mg 0.022mg 1%
Calories 38kcal 19kcal 1%
Potassium 150mg 170mg 1%
Protein 0.72g 0.91g 0%
Fats 0.09g 0.14g 0%
Net carbs 3.92g 1.38g N/A
Magnesium 12mg 13mg 0%
Sugar 1.8g 1.78g N/A
Zinc 0.16mg 0.19mg 0%
Phosphorus 18mg 20mg 0%
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.02mg 0.021mg 0%
Vitamin B3 0.2mg 0.143mg 0%
Saturated fat 0.021g 0.034g 0%
Monounsaturated fat 0.005g 0.013g 0%
Polyunsaturated fat 0.043g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.018mg 0.025mg 0%
Isoleucine 0.016mg 0.021mg 0%
Leucine 0.025mg 0.029mg 0%
Lysine 0.026mg 0.031mg 0%
Methionine 0.007mg 0.009mg 0%
Phenylalanine 0.017mg 0.023mg 0%
Valine 0.022mg 0.03mg 0%
Histidine 0.019mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +106.1%
Contains more ProteinProtein +26.4%
Contains more FatsFats +55.6%
Contains more OtherOther +616.7%
~equal in Water ~92.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -38.2%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +55.8%

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 raw - 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.