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Sauerkraut vs Jícama - In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Jícama

  • Sauerkraut has more Iron, Vitamin K, Vitamin B6, and Copper, however Jícama has more Fiber, and Vitamin C.
  • Sauerkraut's daily need coverage for Sodium is 29% more.
  • Sauerkraut has 43 times more Vitamin K than Jícama. Sauerkraut has 13µg of Vitamin K, while Jícama has 0.3µg.
  • Jícama is lower in Sodium.

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

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Sauerkraut vs Jícama 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 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%
Contains less Sodium -99.4%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 4% 14% 9% 16% 5% 8% 1%
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%
Contains less Sodium -99.4%
Equal in Magnesium - 12
Equal in Phosphorus - 18

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 B6 +209.5%
Contains more Vitamin K +4233.3%
Contains more Folate +100%
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%
Equal in Vitamin B1 - 0.02
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%
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%
Contains more Vitamin B6 +209.5%
Contains more Vitamin K +4233.3%
Contains more Folate +100%
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%
Equal in Vitamin B1 - 0.02

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
13
Sauerkraut
10
Jícama
Mineral Summary Score
28
Sauerkraut
10
Jícama

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
5%
Sauerkraut
4%
Jícama
Carbohydrates
4%
Sauerkraut
9%
Jícama
Fats
1%
Sauerkraut
0%
Jícama

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.
Sauerkraut Jícama
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Jícama Opinion
Calories 19 38 Jícama
Protein 0.91 0.72 Sauerkraut
Fats 0.14 0.09 Sauerkraut
Vitamin C 14.7 20.2 Jícama
Net carbs 1.3799999952316284 3.9200000762939453 Jícama
Carbs 4.28 8.82 Jícama
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.6 Sauerkraut
Calcium 30 12 Sauerkraut
Potassium 170 150 Sauerkraut
Magnesium 13 12 Sauerkraut
Sugar 1.78 1.8 Sauerkraut
Fiber 2.9 4.9 Jícama
Copper 0.096 0.048 Sauerkraut
Zinc 0.19 0.16 Sauerkraut
Starch
Phosphorus 20 18 Sauerkraut
Sodium 661 4 Jícama
Vitamin A 18 21 Jícama
Vitamin E 0.14 0.46 Jícama
Vitamin D 0 0
Vitamin B1 0.021 0.02 Sauerkraut
Vitamin B2 0.022 0.029 Jícama
Vitamin B3 0.143 0.2 Jícama
Vitamin B5 0.093 0.135 Jícama
Vitamin B6 0.13 0.042 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 0.3 Sauerkraut
Folate 24 12 Sauerkraut
Trans Fat 0 0
Saturated Fat 0.034 0.021 Jícama
Monounsaturated Fat 0.013 0.005 Sauerkraut
Polyunsaturated fat 0.067 0.043 Sauerkraut
Tryptophan 0.008 Sauerkraut
Threonine 0.025 0.018 Sauerkraut
Isoleucine 0.021 0.016 Sauerkraut
Leucine 0.029 0.025 Sauerkraut
Lysine 0.031 0.026 Sauerkraut
Methionine 0.009 0.007 Sauerkraut
Phenylalanine 0.023 0.017 Sauerkraut
Valine 0.03 0.022 Sauerkraut
Histidine 0.016 0.019 Jícama
Fructose 0.04 Sauerkraut

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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients
  2. Jícama - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.