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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.

Infographic

Sauerkraut vs Jícama 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +150%
Contains more Iron +145%
Contains more Phosphorus +11.1%
Contains more Potassium +13.3%
Contains more Zinc +18.8%
Contains more Copper +100%
Contains less Sodium -99.4%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 56% 10% 9% 15% 87% 6% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 23% 9% 8% 14% 1% 5% 16%
Contains more Calcium +150%
Contains more Iron +145%
Contains more Phosphorus +11.1%
Contains more Potassium +13.3%
Contains more Zinc +18.8%
Contains more Copper +100%
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 Folate +100%
Contains more Vitamin K +4233.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +228.6%
Contains more Vitamin C +37.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Contains more Vitamin B6 +209.5%
Contains more Folate +100%
Contains more Vitamin K +4233.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +228.6%
Contains more Vitamin C +37.4%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +45.2%
Equal in Vitamin B1 - 0.02

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

All nutrients comparison - raw data values

Nutrient Sauerkraut Jícama Opinion
Net carbs 1.38g 3.92g Jícama
Protein 0.91g 0.72g Sauerkraut
Fats 0.14g 0.09g Sauerkraut
Carbs 4.28g 8.82g Jícama
Calories 19kcal 38kcal Jícama
Starch g g
Fructose 0.04g g Sauerkraut
Sugar 1.78g 1.8g Sauerkraut
Fiber 2.9g 4.9g Jícama
Calcium 30mg 12mg Sauerkraut
Iron 1.47mg 0.6mg Sauerkraut
Magnesium 13mg 12mg Sauerkraut
Phosphorus 20mg 18mg Sauerkraut
Potassium 170mg 150mg Sauerkraut
Sodium 661mg 4mg Jícama
Zinc 0.19mg 0.16mg Sauerkraut
Copper 0.096mg 0.048mg Sauerkraut
Vitamin A 18IU 21IU Jícama
Vitamin E 0.14mg 0.46mg Jícama
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 14.7mg 20.2mg Jícama
Vitamin B1 0.021mg 0.02mg Sauerkraut
Vitamin B2 0.022mg 0.029mg Jícama
Vitamin B3 0.143mg 0.2mg Jícama
Vitamin B5 0.093mg 0.135mg Jícama
Vitamin B6 0.13mg 0.042mg Sauerkraut
Folate 24µg 12µg Sauerkraut
Vitamin B12 0µg 0µg
Vitamin K 13µg 0.3µg Sauerkraut
Tryptophan 0.008mg mg Sauerkraut
Threonine 0.025mg 0.018mg Sauerkraut
Isoleucine 0.021mg 0.016mg Sauerkraut
Leucine 0.029mg 0.025mg Sauerkraut
Lysine 0.031mg 0.026mg Sauerkraut
Methionine 0.009mg 0.007mg Sauerkraut
Phenylalanine 0.023mg 0.017mg Sauerkraut
Valine 0.03mg 0.022mg Sauerkraut
Histidine 0.016mg 0.019mg Jícama
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.034g 0.021g Jícama
Monounsaturated Fat 0.013g 0.005g Sauerkraut
Polyunsaturated fat 0.067g 0.043g Sauerkraut

Which food is preferable for your diet?

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

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. 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.