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  6. Sauerkraut vs. Jícama raw

Sauerkraut vs. Jícama raw — In-Depth Nutrition Comparison

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Important differences between Sauerkraut and Jícama raw

  • Sauerkraut has more Iron, Vitamin K, Vitamin B6, and Copper, however, Jícama raw 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 raw. Sauerkraut has 13µg of Vitamin K, while Jícama raw has 0.3µg.
  • Jícama raw 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 raw 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.
Sauerkraut
Sauerkraut
8
:
2
Jícama raw
Jícama raw
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 more Manganese +151.7%
Contains less Sodium -99.4%
Contains more Selenium +16.7%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Jícama raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 9% 8% 14% 1% 5% 16% 8% 4%
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 more Manganese +151.7%
Contains less Sodium -99.4%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sauerkraut
Sauerkraut
4
:
6
Jícama raw
Jícama raw
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
Sauerkraut
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%
Jícama raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sauerkraut
Sauerkraut
4
:
1
Jícama raw
Jícama raw
Contains more Protein +26.4%
Contains more Fats +55.6%
Contains more Other +616.7%
Contains more Carbs +106.1%
Equal in Water - 90.07
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Jícama raw
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more Protein +26.4%
Contains more Fats +55.6%
Contains more Other +616.7%
Contains more Carbs +106.1%
Equal in Water - 90.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sauerkraut
Sauerkraut
2
:
1
Jícama raw
Jícama raw
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +55.8%
Contains less Saturated Fat -38.2%
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Jícama raw
30% 7% 62%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +55.8%
Contains less Saturated Fat -38.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sauerkraut Jícama raw
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 raw Opinion
Net carbs 1.38g 3.92g Jícama raw
Protein 0.91g 0.72g Sauerkraut
Fats 0.14g 0.09g Sauerkraut
Carbs 4.28g 8.82g Jícama raw
Calories 19kcal 38kcal Jícama raw
Fructose 0.04g Sauerkraut
Sugar 1.78g 1.8g Sauerkraut
Fiber 2.9g 4.9g Jícama raw
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 raw
Zinc 0.19mg 0.16mg Sauerkraut
Copper 0.096mg 0.048mg Sauerkraut
Manganese 0.151mg 0.06mg Sauerkraut
Selenium 0.6µg 0.7µg Jícama raw
Vitamin A 18IU 21IU Jícama raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.14mg 0.46mg Jícama raw
Vitamin C 14.7mg 20.2mg Jícama raw
Vitamin B1 0.021mg 0.02mg Sauerkraut
Vitamin B2 0.022mg 0.029mg Jícama raw
Vitamin B3 0.143mg 0.2mg Jícama raw
Vitamin B5 0.093mg 0.135mg Jícama raw
Vitamin B6 0.13mg 0.042mg Sauerkraut
Folate 24µg 12µg Sauerkraut
Vitamin K 13µg 0.3µg Sauerkraut
Tryptophan 0.008mg 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 raw
Saturated Fat 0.034g 0.021g Jícama raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Sauerkraut
10%
Jícama raw
Minerals Daily Need Coverage Score
24%
Sauerkraut
9%
Jícama raw

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 raw
Jícama raw contains less Sodium (difference - 657mg)
Which food is lower in Saturated Fat?
Jícama raw
Jícama raw is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Jícama raw
Jícama raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Jícama raw
Jícama raw 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

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